Important Guidelines for Running Sports for Beginners

Running sports that are done properly and regularly can be the sport that produces the most calorie burning, not to mention cheap and easy to do anywhere. However, there are a number of things you need to know about preparation, running techniques, and some other important tips. Although referred to as the easiest sport, but running still requires special tricks and techniques so that the benefits of running can be obtained optimally and minimize the risk of injury. Sometimes, the emergence of excessive fatigue after running or jogging is not caused by the intensity of running that exceeds ability, but because of running techniques or improper preparation. Then what are the factors that need to be examined so that running becomes a useful and fun activity?

Preparation: Shoes, Clothing and Warming

Prepare the ideal physical condition and supporting equipment before running. Among these are by:

• Eat before exercise

About 1 hour before starting to run sports, it is recommended to consume foods or drinks that contain carbohydrates, for example This is important especially if your running distance is more than 6 km, but if running short and not far away, consuming food or soft drinks is enough to energize .

• Warm up

To reduce the risk of injury, warm up for at least five minutes on foot, walk in place, or go up and down stairs.

• Wear sports shoes

You can start running in a residential area, around the park, or on a treadmill. As a beginner, running for 5-10 minutes will be a target of the appropriate duration to be achieved. Don't forget to wear shoes that are comfortable and suitable for running, and in accordance with foot size.

• Wear sports clothes

Wear comfortable sports clothes. For women, you can use a special bra for you do not need to buy sports clothing specifically. Short or long pants, and a shirt that is neither too big nor too tight can be a comfortable choice.

Good preparation will minimize the risk of injury and make you physically more ready to run.

Running Technique: Combine Running and Walking

Find running posture that is not made up. Initially it is natural if it still feels stiff, but after getting used to it, the body will adjust naturally. Each person's body character and habits vary, so it's better to find your own style.

• Start on foot

If you haven't been exercising for a long time and want to start being active again, walking can be a good place to start. After walking for 30 minutes without a hitch, you can try to change walking by running slowly, then gradually add speed to feel comfortable.

• Starting from a short distance and duration

As a beginner, avoid running too far or too long because of the risk of causing CE Start with short distance and duration which then continues to be improved. Panting after running can be a sign that you are running too much.

• Run in the correct position

Lean your body slightly forward with your hands balled into an angle. When running, it's better to put your toes or toes than leaning on your heels.

• Reducing pressure

Avoid jumping to reduce pressure on the joints and knees.

• Concentrate body weight

Relax your upper body because a rigid body actually makes you run slower. Focus your weight on the middle.

• Breathe properly

Breathe with good technique. Breathe air through the nose, fill the space in the lungs, then release through the slightly open mouth. Inhaling from the mouth risks causing various dust or foreign objects to enter the respiratory tract.

An Olympic runner recommends that novice runners take a break to walk 5-10 seconds per minute. According to him, walking on the sidelines of running can be a good cross-training. As running sports become more frequent, muscles and joints strengthen, the ratio of walking and running can become increasingly rare. If done regularly, within six months, you might be able to run long distances. The combination of running and walking can also help prevent fatigue and injury, and make you more relaxed in running. While in another running exercise technique, it is recommended to run for 15 seconds and walk for 45 seconds which is repeated for as long as 30 minutes. Once you are used to running, over time you will reduce walking time and increase the duration of running.

Other Important Tips

There are other things that are often thought to be unimportant, but instead can determine the consistency of someone running. The following things might help you start running:

• Take notes

If deemed necessary, you can record the duration and distance that you take each time you run to design a plan to run forward and monitor your progress and stamina.

• Join the community

Find friends or groups who also love to run so that you will continue to be motivated from time to time. If possible, find friends with more or less equal abilities to be able to strengthen one another.

• Sufficient fluid needs

Consume enough mineral water to meet fluid needs and prevent dehydration while running.

• Specify the target

As a beginner who wants to be consistent, running for three days a week is a sufficient target before increasing the frequency. In addition, if you run every day for a week, you should give a day so that your muscles can rest.

• Adjust meal time

Heavy food should be consumed at least 1 to 1.5 hours before running.

• Listening to music

For some people, exercising to run while listening to music is very pleasant and increases morale. However, make sure your running route is in a safe area. For convenience and safety, if the route is to run through highways that are passed by vehicles, avoid listening to music.

• Run slowly at the start

As a beginner, avoid running fast because it actually causes the body to get tired.

• Look for new routes

If it feels boring, you can change your running route to another place, such as a park farther from home. But make sure the area is easily accessible so you are not lazy to go.

• Cool down

Stretch, especially leg muscles, after running. Perform positions such as pushing the wall with one foot in front and one foot behind. Alternatively, bend your knees back so that your heels stick to your buttocks. Change to the other leg. Hold each movement or position for 15-20 seconds. This cooling is also needed to reduce the frequency of heartbeats.

If done consistently, running can reduce the risk of obesity and chronic diseases such as type 2 diabetes, stroke, and heart disease. Women can also run during periods such as pregnancy, premenstruation, until menopause, as long as they adjust the intensity of running to their conditions. However, you should consult a doctor first if you have just recovered from an injury or suffer from certain diseases, before running.