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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Running a 42km may just be easier than you think.

As a continent, we carry a proud legacy of producing world-class, elite marathon runners. At the Beijing 2008 Summer Olympics, the late Samuel Wanjiru (Kenya) set a world record of completing the 42.2km marathon in two hours, six minutes and 32 seconds. Four years later, Ugandan Stephen Kiprotich won the event at the London Olympics in two hours, eight minutes and one second. And the all-time top ten fastest male runners in the marathon category are either Kenyan or Ethiopian.

So it comes as little surprise that South Africa carries a major influence in sport, playing host not only to world-class sporting events such as the 2010 Fifa Soccer World Cup and the 1995 Rugby World Cup, but more pertinently, to a thriving running culture.

With more than 55 marathons being organised around the country annually, one would struggle to dispute the notion that more and more professional and recreational runners are taking to the streets, particularly on the eve of the relaunch of Africa’s first city marathon, the Cape Town Marathon, which is set to take place on 21 September 2014.

The question though is how would the man/woman on the street, an aspiring long distance runner with dreams of crossing the finish line within a time he/she has worked so hard to achieve, make that dream a reality?

“The answer is quite simple: it’s not so much about the training and diet as it is about just one simple action: committing yourself to doing it.” says Elana Meyer, Ambassador for the Cape Town Marathon.  A South African Olympic medalist and repeat record-holder in long distance running, Meyer has faced that question many times over.

“Nothing could be more devastating to your ability to perform than arriving at the starting line in a less than ideal frame of mind,” she says.

An array of mental strategies may be employed to enable runners to compete and enjoy their first marathon experience, aside from committing to it.

But before training commences, a runner needs to ascertain the following:

• Am I motivated to make it happen?
• Am I disciplined and can I be honest enough to pull myself back in line when that discipline goes a little pear-shaped?
• Can I manage my time?

“You can benefit from the best training programme in the world, but without a certain degree of motivation and discipline, one can quite easily fail,” says Meyer. “Especially in today’s demanding way of life, you have to be able to push back and understand that for you to achieve that goal, you need to put in the action required to make it happen.”

If the ‘yes’ boxes have been ticked, Meyer recommends that a few process and outcome goals should be set. Process goals involve the activity required for a would-be marathon runner to master the skill of running the event, by defining what the knowledge, training and appropriate eating is required for optimal performance. Outcome goals are those that will help to cross the finish line in good time, or even defeat a faster runner and achieve a personal best. Other aspects to be considered by runners are things like obtaining the right running shoes, as a marathon is a quite a long distance and you do not want to end up hurting your feet by wearing the wrong shoes. For a list of shoes that have been reviewed and tested click here for more info.

Process goals could include:

• Taking two to three weeks to read a range of literature about marathon training
• Consulting a sports psychologist for a training programme covering the next four
• Setting a goal of meeting at least 80% of the activities in the training programme.

Outcome goals may include:

• Meeting a personal best time for the Cape Town Marathon of X hrs, X minutes and X seconds
• Committing to making every attempt to complete the marathon in less than 4 hours or
• Running the second half of the marathon slightly faster than the first 21.1km.

When setting these goals, Meyer recommends revisiting one’s outcome goals to understand whether in fact they are:

1. Achievable
2. Realistic
3. An achievement.

She says, “It requires honesty and pragmatism, asking yourself again if you are disciplined and can you be honest enough to pull yourself back in line when that discipline goes pear-shaped?”

Believing that training won’t always be easy; that the race route can be broken up into easily achievable sections; that one has the option of training with a group of similar runners; or that one even has the option of benefitting from some one-on-one running coaching, and following through on your goals will help you reach the finish line.

And there are the obvious health benefits of training for a marathon, ranging from giving yourself more ‘me time’ and generally feeling energised and on top of things through the day, or becoming more conscious about your food choices, and in doing so, actually nurturing your body and giving it what it deserves.

Comments Meyer, “And it’s the prestige of competing in one of the world’s top 10 marathon majors, that we believe the 2014 Cape Town Marathon will become.” In addition to offering a spectacularly beautiful route through some of the city’s most iconic tourist spots, you attract the attention of family or friends who may be situated at any one of the spectator zones dotted along the course.

About The Cape Town Marathon

The route is confirmed and entries are open for this year’s Cape Town Marathon. In addition to providing an opportunity for participants from around the world to run through the beautiful city of Cape Town, this iconic city marathon brings with it prize money in excess of R1.6 million, the largest sum ever on offer for a South African standard marathon.

“We are already receiving huge international interest,” continues Meyer.  Not only have the organisers been approached by several other leading international city marathons, but in addition, participation by the likes of Dominic Kangor Kimwetich (Kenya; qualifying time of 2.09.36, 2014 Brighton Marathon) and Serkalem Taye Guililat (Nigeria; qualifying time of 2.31.50, 2013 Marrakech Marathon) have been confirmed.

Taking place on Sunday, 21 September 2014, the 42.2km Cape Town Marathon will provide runners with a unique, car-free experience of the City’s stunning natural and cultural attractions, such as views of the 12 Apostles, the Atlantic Seaboard, the Bo-Kaap, the Company Gardens, Parliament, the City Hall, the Castle of Good Hope, District 6, the V&A Waterfront and Table Bay.

It is an ideal route for serious athletes wanting to experience the true essence of Cape Town and for first-timers who want to finish their inaugural marathon in style, it is truly reflective of a Cape Town experience.

While the classic Olympian 42.2km marathon will take centre stage, weekend activities will also include a 10km Peace Run, a 5km Peace Fun Run, adventurous trail runs and a team-building relay race, thus ensuring something for everyone and the opportunity for all to experience Cape Town as never seen before.

Brought to you by Elana Meyer and Francois Pienaar, two of South Africa’s sporting greats, the 2014 Cape Town Marathon is managed by a joint partnership between Western Province Athletics (WPA), ASEM Running and the City of Cape Town.  Redesigned for you, this new collaboration aims to revitalise the event with the goal of the Cape Town Marathon developing into one of the rare and prestigious World Marathon Majors. It is supported by the city of Cape Town’s Executive Major, Patricia de Lille.

Links:

• For a detailed breakdown of all prize money on offer, please visit http://www.capetownmarathon.com/information/prizes/
• Entries are open. Visit www.capetownmarathon.co.za to enter.

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