Running is a great activity to get your daily exercise and to keep your body and mind active. It can be done anywhere, at any time, and is a great way to get in shape, improve cardiovascular health, weight loss, and stress relief. Running is also a great way to improve your mood and get in a good workout, if you enjoy doing it.

If you’re thinking about starting running, you need to know how to get started, what type of shoes and perhaps sunglasses to buy, and how to warm up properly amongst other things. Sunglasses are helpful for keeping the sun out of the eyes. It can protect your eyes from the sun’s ultraviolet rays, which can cause damage over time. They can help to reduce glare, which can make it harder to see obstacles in your path. Quality sunglasses can keep your eyes cool and comfortable on hot days. For example, Goodr designed Green sunglasses, which can help runners by improving contrast and making the environment appear more vivid. This can help runners stay on track, especially when running in unfamiliar territory.

This guide is for a beginner where we’ll outline everything you need to know to get started running. By the end of this guide, you’ll be ready to run your first mile!

seven tips to help you get started running

1 Start slowly

Start slowly and increase your speed and distance gradually. When starting to run outside, it’s important to start slowly. This will help prevent injuries and allow your body to get used to the new activity. If you start out too quickly, you might experience shin splints or another type of injury.

Another reason to start slowly is that running outdoors is more challenging than running on a treadmill. The terrain is different, the air resistance is greater, and there are usually hills. All of these factors make it harder to run at a fast pace.

So if you’re just starting out, begin with a slow jog and increase your speed gradually. You’ll be able to cover more distance and enjoy your runs more when you take it slow and build it up.

2 Warm up

Always warm up and cool down before and after running. Before hitting the pavement, it’s important to properly warm up your body. Start with a light jog or walk, gradually increasing your heart rate and blood flow. This will help loosen up your muscles and get them ready for a good workout.

Once you’re warmed up, it’s time to start running. Begin with an easy pace, and increase your speed gradually. If you feel like you can push yourself harder, go ahead – but be careful not to overdo it on your first few runs of the season. By taking things slow at first, you’ll help avoid any injuries and maximize the benefits of your run.

3 Wear appropriate clothing

Wear appropriate clothing and shoes for running. Running in the wrong shoes can cause injuries, so make sure you get fitted for the right ones. One of the best ways to ensure that you have a good running experience is to wear appropriate clothing. Cotton clothes can be heavy and absorb sweat, making you feel weighed down. Instead, opt for lighter and more sustainable fabrics like bamboo that will wick moisture away from your skin. You may also want to invest in a good pair of running shoes. Wearing the wrong shoes can lead to ankle, knee, or hip injuries. If you’re not sure what type of shoes are best for you, consult with a local sporting goods store. Finally, dress in layers so that you can adjust your clothing as needed depending on the weather conditions, and try out compression wear to keep your warm.

4 Keep Hydrated

Hydrate before, during, and after running. Runner’s World recommends drinking 17 ounces of fluids two hours before a run, and another eight ounces 15 minutes before. But what if you’re not running that long? Or what if you’re running in hot weather?

You don’t have to drink a lot of water before every short run. But on very hot days, or when you’re going to be out for a while, it’s important to drink enough fluids so that you don’t get dehydrated. You can tell if you’re dehydrated because your mouth will be dry, and you’ll feel tired and lightheaded.

If it’s hot out, or if you’re going to be running for more than an hour, drink sports drinks with electrolytes in them. Electrolytes help your body absorb water better. Other good options are coconut water or diluted fruit juice.

5 Take rest

Listen to your body and take rest days when needed. There is a lot of debate on how much rest runners should take between runs. Some people say that you should run every day, while others recommend taking at least one day off per week.

The truth is, it depends on the person. Some runners can handle running every day without any problems, while others find that they need a day or two of rest in order to feel rejuvenated and ready to run again.

If you are feeling tired and sore after your runs, it might be a good idea to take a break for a day or two. This will allow your body to recover and you will be less likely to get injured. However, if you are feeling energetic and motivated, there’s no reason why you can’t go ahead and run again.

6 Select a safe area

Run in a safe area with plenty of room to run. It’s important to choose an area that is safe and free from obstacles. Here are a few tips to help you select the right running route:

• Look for wide sidewalks or trails with plenty of room to run. If you’re running in an urban area, try to stick to busy streets with plenty of pedestrian traffic.
• Avoid running near busy intersections, construction zones, or other areas where there is a lot of traffic.
• Be aware of your surroundings at all times and be sure to stay away from animals and strangers
• If possible, avoid running at night or in low-light conditions.
• Try not to run alone; always bring a friend or family member with you if possible.

7 Pace yourself

Don’t start out too fast and wear yourself out. In order to be a successful runner, you must pace yourself. If you go out too fast, you will quickly wear yourself out and not be able to finish the race. Gradually increase your speed as you get closer to the finish line.

Another important thing to remember is to hydrate yourself before and during the race. Drink plenty of water prior to the race and take small sips of water or sports drink every few minutes during the race. This will help keep your energy level up and prevent you from getting dehydrated.

What is the Best Way to Get Started with Running

If you are looking to start running, there is no need to invest in expensive equipment or apparel. In fact, the best way to start running is simply to lace up your shoes and head outside. Running outdoors provides a number of benefits that you can’t get from running on a treadmill or indoors. First, outdoor running allows you to connect with nature and enjoy the fresh air. Second, outdoor running is a great way to get exercise and improve your cardiovascular health. Finally, outdoor running is free and there is no need to join a gym or purchase a membership.

If you are new to running, start by alternating between walking and jogging until you are able to run for an extended period of time. As you become more comfortable with running, gradually increase your speed and distance.

How Long Should My Run Be

There are a lot of debates on how long one’s run should be. The main point of contention is whether running for an hour is really better than running for 30 minutes. Many people seem to think that if you’re not running for an hour, you might as well not be running at all. But science doesn’t necessarily back this up.

In fact, a study by the University of Jyväskylä in Finland showed that 30-minute runs were just as beneficial as 60-minute runs when it came to improving aerobic fitness and blood pressure levels.

Interestingly, the study also showed that the runners who did 60-minute runs tended to adopt a more leisurely pace, while the runners who did 30-minute runs kept a more consistent pace throughout. Running can be a great way to get in shape and improve your health. If you are just starting out, however, it is important to take it slow and build up your endurance. These seven tips can help beginners get started and make the most of their running experience. So what are you waiting for? Get out there and start running!

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1. Not Staying Hydrated

Dehydration is a serious concern in any sport, and the same holds true for your neighborhood spin class. The American College of Sports Medicine (ACSM) recommends drinking water regularly throughout an exercise routine. This is to prevent loss of electrolyte balance that occurs from sweat. If you’re cycling for an even longer class, you should keep a sports drink handy. These drinks are full of nutrients that give you more energy and endurance. (Make sure to check the label for added sugars and serving sizes, so you’re not just drinking empty calories.)

2. Not Fueling Up Properly

It’s important to grab a bottle of water before you head off to spin class and reach for it regularly during the routine. However, you should also be mindful of what you’re eating.

Spinning is an intense cardio workout, so plan your meals and snacks accordingly. Good pre-workout food should be low in fat and sugar, moderate in protein and high in carbs.

Don’t scarf it down right before spinning: give your body 60-90 minutes to digest! After spinning, you should snack on something that also has a lot of carbs and protein. 

3. Forgetting to Stretch

Stretching is as critical as rehydrating and eating properly. It gives muscles a chance to relax and recover from strenuous activity. Your spin class will most likely end with a stretch routine, but you should get flexible before you even arrive to prevent injuries. Start by focusing on loosening your neck, shoulders, and lower back since you’ll be bent over on the bike. From there, you should relax your wrists: they will get locked in place as you grip the handlebars. Finally, wake up your legs to prepare for an intense bike session. Shake out your glutes, then hold a chair pose while sitting on one leg. Hold for a count of ten on each side.

Stretch it out after class by following your instructor’s guidelines. Then add your own moves so you can relax your sore muscles even more.

Post-class stretches should concentrate on the groin area since you’ve been sitting for 45 minutes (or even 60 if you go for the more hardcore classes). A particularly good stretch is the “frog” pose: squat deeply with your knees about shoulder-width apart. Hold your knees open with your elbows.

Hip stretches relieve tightness in that area, which also improves your range of motion and makes your glutes stronger.

4. Amping Up Too Fast

It’s easy to get swept up in the lights and music that come with every spin class. That Top 40 remix isn’t on the playlist for nothing! Your instructor will encourage you to switch it up: sometimes you’ll be pedaling like your heart depends on it, and other times you’ll be moving at a much slower pace. Follow the instructions as much as you can, but also trust your body.

If you’re going too hard for too long, you might incur Rhabdomyolysis, or “rhabdo.” This occurs when over-worked muscles release their fibers into the bloodstream. It’s more likely to afflict first-time spinners, so if you start to feel pain during class, don’t shrug it off as inexperience – slow down.

5. Staying in the Back

Motivation is key when it comes to fitness – you need to have a reason to keep hitting the gym. This could be an internal reward system, such as a “cheat meal” once a week, or going with friends to keep you honest. At the spin class, sitting in the front row is one of the best ways to keep inspired. It’s free of distractions: you’re connecting directly with the instructor and can focus on your form in the mirror. This makes for a more effective workout and one that you’ll definitely want to repeat.

Spinning has a multitude of fitness benefits. You can burn up to 800 calories per class, and also improve your heart health through cardio. Improve your spin class experience by remembering to prepare adequately before and after by eating right, drinking water, and stretching.

Once you’re in class, book a bike at the front to amp up your motivation. Not only is spinning class good for you, but it’s also a whole lot of fun.

About the Author:

Mike Jones started working out in order to lose weight. Given that he enjoyed cycling, he found spinning to be the right indoor physical activity for him. He launched  exercisebikesexpert.com in order to help anyone who wants a stationary bike but doesn’t know what to choose. 

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When the goal is to progress in calisthenics and perfect certain exercises and holds, a lot of work goes into being able to perform these exercises and to continue progressing. Knowing a few crucial tips can help to speed up the progress a lot and prevent you from wasting time doing unnecessary things and bringing on frustration.

I present a few tips for you next:

1. The core is crucial

When it comes to bodyweight exercises, your core strength plays a massive role in many of the exercises and holds. For this reason core training should be a high priority. Some people think by doing calisthenic exercises, they are training their core so they skip the underlying exercises like the hollow body and V up. While this is partly true, the advanced exercises take a lot more than just core strength since you are using most of your body and not just one set of muscles. Thus, if you have already strengthened your core, imagine how much easier the exercises will be and how much faster you will progress.

 

A video posted by fitnish.com (@fitnish) on Sep 21, 2016 at 1:05am PDT

Start with mastering fundamental core exercises like the hollow body hold, L sit, V ups and planks. Here’s a few great core exercises to get started with.

2. Hold it!

Calisthenics is not only about performing exercises in motion, but is also majorly focused on a lot of holds. In other words being able to hold a certain position or exercise for a period of time. For this reason it is a good idea to perform certain exercises for time, such as the L sit or hollow body hold.

Try to perform sets of these holds. Starts with 10 second holds and increase it as you can. Also remember to keep everything tense when holding, from your toes to your shoulders.

The ability to hold these particular exercises will translate into holding and strengthening other much more advanced exercises.

3. Break it down

When observing an advanced exercise like the hand stand push up, the most obvious thing to do is try and replicate that exact exercise. You may try to get into a handstand, lower yourself down and then attempt to push up. If you are new to this sort of training, you will most likely find it extremely difficult and may lack the shoulder and core strength to perform it.

The way to go about it is to break the exercise down into small parts. You then work on each of those smaller parts and get stronger at each of them, until you can put it all together and perform the full exercise.

So, for example, for the handstand push up, it can be broken down to a few things. First is mastering holding the hand stand against a wall, then a freestanding handstand. The next phase is to get your shoulders strong enough to perform the push ups. You can start with regular push ups, and then increase the angle performing A push ups. Next is to perform the handstand push ups against the wall for reps.

It all takes time and consistency for each part, but in the end all the small parts add up to the full exercise.

4. Don’t jump progressions

This follows on from the previous point. There is no point trying to perform handstand push ups against the wall if you cannot hold an assisted handstand for a few seconds. Respect the steps and progressions and you will save yourself time and frustration in the long run.

 

A video posted by fitnish.com (@fitnish) on Aug 29, 2016 at 12:01am PDT

5. Rep it out

The basic bodyweight exercises are always under estimated. Pull ups, push ups and dips need to be done and included in any bodyweight programme (and any other workout regiments :p ), because almost every other calisthenics exercise is based upon these fundamentals.

So don’t shy away from them, and get in those reps!

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