Running Advice For Novice Athletes

As well as being free, running can be done anywhere, and it is the most effective form of mainstream exercise for weight loss. Running on a regular basis lowers the risk of chronic health conditions, like type two diabetes, stroke and heart disease. Also, it can elevate your mood and burn a significant number of calories.

Prior to Starting
If you are very unfit, recovering from an injury or concerned about a current medical condition, consult your doctor before you begin running. Virtually no equipment is needed for running, however some good running shoes that are suited to your feet will lower the injury risks. There are several kinds of trainers available, so seek the guidance of a specialist fitness retailer, who will examine your feet and find the best shoes for you.

Over time, the trainers' shock absorbers wear out, this increases your injury risk. Hence, it is wise to replace your running shoes every 482 km (300 miles). Decide where and when (the precise time and route) you are going to run, then write this in your diary. This way, you will not forget.

Getting Started
To prevent injury, commence every run with a light, five minute warm up. This could include brisk walking, jogging on the spot, side stepping, climbing stairs and knee lifts. Begin walking for a quantity of time that is comfortable (anything from ten to thirty minutes). After you are able to walk for thirty minutes easily, incorporate some jogging intervals for a couple of minutes into your walks. Keep your jogging at a comfortable speed. Gradually increase the length of your jogging intervals, until you can run for thirty continuous minutes.

When you run, keep your shoulders and arms relaxed, and bend your elbows. Maintain a vertical posture and an easy running stride, hitting the ground using the center of your feet. After each run, allow yourself several minutes to cool off (to get your heart rate back to normal) by walking, then gently stretch the muscles in your legs. Beginners should run at least two times per week.

Retaining Motivation
It is important to set goals to stay motivated and focused. Have realistic goals to avoid becoming demoralized. Training for a charity run or a 5K race is an effective way of doing this.
It definitely helps if you know someone you can run with, who is at your level of ability. You will spur each other on, when you don't feel like running. You will feel obliged to make the effort, so as not to let your jogging partner down. 

Keep a detailed running diary. Write down every run, with the distance, route, weather conditions and time recorded. By doing this, you can read through it and be inspired by your level of improvement,  whenever your motivation stalls.

Make your runs interesting by incorporating variety. Taking the same route time after time can become tiresome. Change your routes and distances.

Finally, running clubs are an excellent way of committing to regular running. Many clubs have groups for different ability levels, including novices. Also, clubs are good for finding running partners.
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Ralpheal is an experienced amateur runner, who enjoys sharing training tips with other aspiring athletes. To find the perfect running shoes for you, visit his website at:

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