A guide for those who are just starting out with running

Running is a type of sport that is known to have many physical and mental benefits and seems much more effortless to practice than other types. To warm up the body before complex workouts, we jog first. Running, which is both a pre-workout warm-up and a stand-alone workout, is a very enjoyable type of exercise, especially if it is done outside. The endorphin explosion that rises in the body after running and the Runner's Head/Drunkenness* experienced after the run also make this sport attractive.

Those who decide to get up and start running on a whim are usually stuck with the following obstacles; muscle pain, bone and joint pains (especially knees and ankles), breathlessness, throat irritation from rapid mouth breathing. Of course, the hardest hurdle to deal with is taking that first step out the door.

I went through the same paths, as someone who has done professional sports for years. “What is it,” I said to myself, “you are the person who lifts 55 kilos in bench press and 90 kilos in squat, you have bounced the ball on the court for two and a half hours, sometimes you even trained twice a day. You're going to run for 20 minutes, what's wrong with that?" Do you know what happened? I CREWED HOME! My legs were shaking like jelly, my throat hurt. I couldn't climb stairs for two days because of muscle pain and my throat was swollen.

What happened to me in my case was because I was overconfident and ignoring the fact that being a volleyball player and being a runner are very different. However, almost every beginner runner faces similar problems and therefore his willpower is broken. The way to prevent this is to prepare our body for running and make a good planning before getting dressed and throwing ourselves on the streets or on the treadmill. Fortunately, it is not difficult at all to learn to enjoy the benefits of running without harming ourselves and to keep running without giving up.

In this article, I will try to explain how we should start running, how we can make running a habit, and how we can enjoy running without harming ourselves, using my own experiences. Here are the essential first steps for anyone wanting to start running.

Find your running motivation

Why do you want to run? The first thing to do before you start running is to find strong motivation. Is your goal to lose weight, get stronger, prepare for a marathon, or reduce your anxiety? Apart from what I have mentioned, you may have purely personal reasons, but you should find and clarify the main reason behind you wanting to run. Because when you start running, there will come a moment; Ask yourself, “Why am I putting up with this?” to get out of bed, step outside, or run for another 5 minutes. you will ask. If your answer is unclear, I can assure you that you won't be getting out of that bed the next day.

Get a run report from your doctor

This is the most important step I can recommend to you in this article! Do not start running until you get a running report from your family doctor or a full-fledged hospital. You have to make sure that your heart is strong enough and that you don't have any health problems that prevent you from running. If your doctor has approved, you can proceed to the next step.

Do running specific strength exercises

It is very important to strengthen the muscles you will need while running before running, especially if you do not have a well-established muscle mass. Do some strength training at home or in the gym with special moves recommended for runners. My suggestion is to do jogging strength exercises for at least two weeks for those who will start from scratch, and at least one week for those who are just starting out with sports. Starting to run before this time can invite injuries.

Get suitable equipment for running

Before you start running, I suggest you get equipment such as tights that won't make you itchy while running, a T-shirt with high nylon content that won't get wet when you sweat, and running shoes that are suitable for your foot structure. Having the appropriate equipment is even more important, especially if you're running outdoors.

You can put your belongings with you while running on the treadmill or leave them safely in the locker room. But things get a little messy when running outside. While you are running, the key to the house is in your sweatpants pocket and bangs against your leg, the wind hitting your sweaty hair makes you fall on the bed with fever. That's why you need a waist bag that won't wobble while you run, a windbreaker to protect your lungs from the wind, a hat to protect your head, and bandanas that cover your throat to protect your throat from irritation.

Be stable.

The main difference between those who make a habit of running and those who start on a whim and give up quickly is consistency. When we set out on this road, we knew that there would be obstacles in front of us. If you can persist against those obstacles, you will achieve success.

It is normal to take a break from running for a day or two in situations arising from the usual flow of life, such as muscle pain or traveling abroad. However, if these breaks are prolonged, after a while, work will lead to procrastination, laziness, and deceiving ourselves by saying, "But what if I don't run today?" The end of this is saying goodbye to running. Getting used to not running is easier than getting used to running.

In cases where you cannot go jogging, you can do strength exercises at home, albeit for a short time, in order to continue the development of your body, which is in the adaptation process, and not to accustom your brain to laziness. Continuing to train your muscles, even for 10 minutes, will help you maintain your running stability.

Increase your uptime

Your body has adapted to running, thanks to strength exercises, slowly increasing the pace, and continuing to run steadily without much. Now you are ready to do more. You can switch to normal tempo instead of jogging. You can reduce the duration of walking breaks and increase the running times. You can increase the repetitions of running + walking, for example, if you are doing 3 repetitions in the cycle of 3 minutes of running + 2 minutes of walking, increase it to 4 repetitions. If you run for 15 minutes in a cycle, you can increase it to 20, 25. If you can run 500 meters in 20 minutes (I throw) by increasing your running speed, you can try to run longer distances in the same amount of time.

Running is a life-changing sport. Making the decision to start running can be one of the best decisions you can make for yourself, as long as you keep it stable. Listen to my suggestions for your health, prepare yourself physically and spiritually and take that first step!

I would like to end my words with the following lines; Extinguish Gambling, Drugs Kills, Smoke Smoke, SPORTS MAKES LAUGH.