Lifestyle / Get Ready! Tips For First-Time Runners

Get Ready! Tips For First-Time Runners

Lifestyle Jan 15, 2016

by Neetu Seupersadsingh

Running can be an intimidating workout for some people. How does one start running? Well, I decided that it's time to get a move on, so with the help of professionals here are some tips on running for beginners like me.

The new year is officially underway — and like many others — shedding some extra pounds and keeping fit is at the top of my resolution list. But unlike previous years I've opted against diving head first into a gym routine with my limited experience and, instead, decided on a form of exercise that requires no special equipment or fancy gym membership. I’m going to implement running into my weekly routine.

To get me started I consulted with prominent Toronto running coach Bruce Raymer. The 47-year-old has been coaching for more than a decade and tells me all I really need to run is a good pair of properly fitted and well-cushioned running shoes.

^{Good running shoes will help you get started.

Photo Credit: www.lucilleroberts.com}

“I can run anywhere in the world as long as I have my shoes with me. Anytime of the day or night,” Rayer explains, citing a trip to Tokyo, Japan when he felt like going for a run upon arriving at his hotel at 3 a.m. He says no other sport allows you to do that. Although, he notes, you should also invest in some lightweight running clothing, which enables the body to regulate its temperature according to the weather conditions.

The key when running is to listen to your body. “If something hurts, stop running for a day or two,” Raymer tells me. I am learning less is more as I start off. That is why Raymer recommends starting slow on a treadmill as it offers more of a cushion for your feet as opposed to the hard and sometimes rough surfaces of a sidewalk or road. Distance or speed shouldn’t be a concern for first-time runners. Raymer goes on to explain your only goal during those first couple runs is time spent running.

^{"The treadmill is a great place to start," says running coach Bruce Raymer.

Photo Credit: E'lisa Campbell, from www.runaddicts.net}

I also enlisted the aid of my 21-year-old sister, Ishanaa Seupersadsingh, who is currently a shooting guard for York University’s girls basketball team. Her advice when it comes to running: start off with a brisk walk then work your way up to a jog during each workout. She recommends that first-timers use a track because they can pace themselves more easily, eventually building themselves up to try a 100 metre sprint once they feel ready.

Thanks to the advice of my two experts, I have compiled a list of tips I hope will help you as much as they've helped me:

Be sure to take regular walk breaks during your run.
To allow proper and adequate recovery, run every other day.
Run at a pace you can hold a conversation at. If you can’t hold a conversation, slow down.
Increase your overall running volume at no more than five per cent per week.
Stretch before and after each run.
Try running with a friend because it can be boring if you're alone.
Eat a healthy snack — like fruit or a granola bar — before each run to ensure you have enough energy.

If you're still on the fence about getting up off the couch and starting your running routine, keep in mind a good run has many benefits aside from weight loss including improved mood and sense of well-being, increased energy levels and metabolism and better stamina and endurance.

So what are you waiting for? Ready, set, run!

^{Main Image Photo Credit: www.wavephysio.ca}

Neetu Seupersadsingh

Author

Neetu Seupersadsingh has loved writing for as long as she can remember. That's why Carleton University’s journalism program was her clear choice for post-secondary studies. In Ottawa, she was able to further develop her skill in arts, entertainment and lifestyle reporting. So...

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Get Ready! Tips For First-Time Runners

by Neetu Seupersadsingh

Running can be an intimidating workout for some people. How does one start running? Well, I decided that it's time to get a move on, so with the help of professionals here are some tips on running for beginners like me.

Neetu Seupersadsingh

COMMENTS

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