Running Tips For Beginners


Running is free, you can do it anywhere, and it burns more calories than any other mainstream exercise.

Regular running can reduce your risk of long-term illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control.

This guide is designed to make running a safe and enjoyable experience for beginners, and provide you with tips on how to stay motivated.

Before you Start

If you have not been active for a while, you can improve your fitness level with our Walk for Health Guide before you start running. Running requires little equipment, but a good pair of running shoes adapted to the type of foot can improve comfort. There are many types of sports shoes in the market.  The structure of the shoe will weaken over time, especially if used regularly.  Practice when and where (the exact route and time) will run and write it in your journal. That way, you won’t miss it. If you do not feel well, recover from an injury or are concerned about an existing condition, consult a doctor before you start walking. Get advice on what foods you should eat for sports.

Starting out

To avoid injuries and enjoy the experience, it is important to walk slowly and gradually increase the pace and distance in multiple exits. Start each race with a light warm-up of at least 5 minutes. This may include walking fast, walking on the spot, lifting the knees, side stairs and climbing stairs. Go for a pleasant moment. Start by trying to switch between walking and walking during the session. Extend the intervals over time until you no longer feel you have to walk. Discover how to work correctly, After each run, take a few minutes to calm down by running and stretching. Try our stretching routine after the race.

Running regularly for beginners means going out at least twice a week. Your career will improve as your body adapts to the constant training stimulus. It is better to walk twice a week, then six times a week, and not walk for the next three weeks.



Health Effects