Are you thinking of starting to run but have never done so? No problem, one of the advantages of this sport is that it can be practiced by everyone, regardless of age, gender, fitness, physical abilities, etc. In this post about running for beginners we tell you the basics to take into account in this initial phase, and you will enjoy its benefits from day one!
Before you go for a run on the first day and before you also buy your basic equipment, it is important that you take into account a number of preliminary aspects. For example, what are you going to do this exercise for? The reasons can be weight loss, stress release, health improvement, pure fun, personal challenge, etc. Defining this will lead you to set some objectives, which you can measure in different ways: number of kilos lost, improvement of your personal brand, general health status, etc. Of all of them, weight loss is the reason most linked to running for beginners.
It will also be important for you to be clear about where you are going to run. If you live in the big city and have no other option, you will most likely always be on paved ground. On the other hand, if you live close to nature or in the countryside, you may prefer to go trail running, that is, running on unpaved roads, paths, etc. This, as we will see, will be key to determine the type of footwear.
Another aspect to take into account is when you will go running. The ideal is that you reserve a fixed moment of the day or week so that, with time, going out to run becomes another routine of your daily life: just getting up, when leaving work, on weekends, etc.
Running shoes for beginners
Shoes are, without a doubt, the most important thing in this sport, so you should choose the most suitable for your needs. Of course, as it is a running shoe for beginners, it is not necessary that your model is of the highest range: in this initial phase you probably won’t cover great kilometers and your level of demand will be lower, so you can opt for a medium range, focused on the quality-price ratio.
You can opt for one or the other according to the design, of course, but the most important thing is that you choose a model according to the type of surface you run on:
- Asphalt, which are the majority, with a simple sole pattern but with generous levels of cushioning, even with gel
- On unpaved roads (trail running), with a richer tread pattern for better grip and more robust soles that absorb soil irregularities (stones, roots, etc.)
Rest of the running equipment for beginners
These are other interesting running equipment items for beginners:
Running T-shirts: you will soon realize that there is a big difference between a basic cotton T-shirt and a running one. The latter have a breathable fabric, in polyester, which dissipates sweat moisture more easily.
Running tights: Of course, nothing stops you from running with a simple Bermuda, but with a short or long tuck you’ll notice a greater support. In addition, they can contribute to a warmer and more stable muscle temperature, reducing the risk of injury.
Women’s tops: like men’s tights, tops provide women with the most appropriate support in the chest area.
Sports jackets: if you’re going running in the winter, you could use a wind breaker, a waterproof jacket or even a sweatshirt for the colder days.
Accessories: these are some of the most useful:
- Hairband: not only prevents hair from coming to your face, but also prevents sweat from reaching your eyes
- Bracelet: ideal for running with your cell phone. It allows you to listen to music while you exercise, answer calls, measure your session with runner applications, etc.
- Belt bag: especially light and designed for training, it allows you to comfortably carry small objects such as keys, coins, etc.
And if you go up a level…
If you’re consistent and make your workouts an everyday habit, you may need to go beyond these running tips for beginners, whether it’s to improve your personal best, increase your running mileage, lose even more weight, or any other goal you set for yourself.
In this sense, it won’t hurt to do a study of your footprint to choose the most appropriate footwear and prevent injuries. You can also increase your budget for footwear and equipment, thus making you with higher quality garments that will resist the passage of time and kilometers. And of course, you can join a club, a running group at a gym or hire a personal trainer to bring out the best in you.