Running is a common act of locomotion and is believed to be the oldest and one of the simplest forms of exercise. Comparing running and walking, better results in terms of calories burned and eventually weight loss is expected of the former due to the intensity of the said activity. Thus, it will require more knowledge and preparation if one intends to thoroughly experience the benefits of running.
If you’re just starting out with this activity here are a few guidelines in running for beginners:
You need to be sure that you are in good physical condition. Get your doctor’s approval on your intention to make running as a sport or hobby. Make certain that you also informed your doctor about how far you intend to run and for how long.
Find the right running apparel. You may need to buy a new, properly designed shoes fit for running. To do this, you might need to go a specialty running shoe store and ask for a knowledgeable on buying the right running shoes to match your feet type and running motion. Find the one that is comfortable with a few millimeter of breathing space for your feet. Also wear comfortable clothes during your run. Women should be wearing sports bra that fits suitably and should not be worn out (for it will defeat the very purpose of the sports bra). If you decide that you want to continue with running then that is the time to invest in specialized running clothing with synthetic not cotton-made fabrics (like CoolMax or Dri-fit).
Remember to do warm-ups by walking five to ten minutes before the actual run. Muscles need to be flexed first to prevent too much formation of lactic acid which causes cramps. After running, the same should be done to cool down.
Avoid shallow breathing. You should be able to breathe freely from your mouth if needed. If possible, breathing should be from the belly to prevent side stitches common among neophyte runners who tend to have shallow and quick breathing intakes. Universal rule for running is that a runner should be able to carry a conversation and still breathe easily while running.
Drink lots of water or sports drink for rehydration. Be sure that your body is well hydrated before and during any point of you running. You may drink at least sixteen ounces of water or non-caffeinated drink an hour before running and at least 4-8 ounces before the start of your run to make certain the availability of proper water level in the body. While running, you may still need to drink some more. Common advice given to novice runners is to drink if you are thirsty to prevent dehydration. After running rehydrate again with at least 20 to 24 ounces of water; general rule of thumb is that your lips should not break. Running for beginners may not be that easy but the benefits surely outweighs all the efforts. Running is one of those things which get better after a while. So keep in mind the most important thing at the start is not giving up.