How to start running: A beginner's guide.
How to Start Running: A Beginner’s Guide.
Running needs no introduction to young and old. It is the oldest and cheapest form of exercise known to us humans. Moreover, animals with their respective limited brain do not lag behind in reaping the benefits of running. Free a caged animal and behold how happy it is with the wind in its hair or head and the contented stride. Sometimes I wonder how, some of us, the so called intelligent beings, are oblivious to the benefits of such a wonderful activity. Are they? I do not think so. For most of us it is not the lack of time or even knowledge that it is a very satisfying and beneficial activity but the lack of will to tear oneself away from the warm bed in winters and the cool air conditioners in the summer. But if you are the enlightened one, even motivated by some youtube video or movie, it is an amazing thing to experience day-in and day-out. I feel you have made up your mind because that is the reason why you are reading this article. So, let me cut the chase and help you with this important topic of how to start running. You could be in your teens or you could be in your eighties, it does not matter. No matter your age, the right and safe approach to running is a must so that you can enjoy this wonderful hobby for years to come.
To begin or not to begin challenge:
People comment that running is tough and
challenging. I am not going to lie to
you, when you start running it is really taxing but so is Kayaking, yoga,
chess, or boxing in the beginning. The
biggest issue with most of us is that we are inactive and then suddenly the
running bug bites and we start running.
Our inactivity makes it tough, however, with the right approach, anyone
can become a runner. Moreover, I have a
few hacks that I will let you know at the end to help you get started.
Getting started with Running:
Set realistic goals:
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Invest in the right gear:
This is an extremely debatable topic. The debate of comfortable shoes versus
barefoot is already raging on the internet.
So what to do? Use cushioned,
comfortable shoes or go barefoot. For
starters, I recommend the middle ground.
Get a shoe that has minimal cushioning.
Once your muscles start to develop, then you can move to a thinner sole
and then maybe the minimalistic route. I favor minimalistic shoes or even sandals to
cushioned shoes. Please do avoid fat
soled shoes. Having said that do your
own research and see what is more comfortable for you. Eventually, you will find the right
pair. Let me give you an example of
Dave, he started with simple PT shoes and has had no problems till date. Apart from the shoes, do invest in clothing
appropriate for weather conditions in your area.
Start slow and build up gradually
My four year old daughter started
playing with the kids in the park and then when she would return she would
complain of pain in her legs. We put her
on a stretching program and reduced the number of hours she was playing with
her friends and the pain vanished. So,
when you first start your running program, be sure to take it slow and build up
your tolerance gradually. Try running
for short distances and slowly, and then gradually increase the distance and
pace as your body adapts to running.
Listen to your body:
Finally, your body is your traffic light to
start or stop running. Thus, pain and
swelling is your guide. If after a run
you feel tired or sore that is normal, but if you experience pain, swelling for
more than two days better check with your doctor just to make sure everything
is okay.
Incorporate Yoga in your Running Routine:
I have already written about what a
fantastic combination running and yoga make in my article, Weight
loss with Runog = Running + yoga. You can check that out for more details. In summary, yogasanas can help stretch all
those muscles directly or indirectly associated with running. This helps to strengthen them and prevent
injury. A word of caution though,
yogasanas are not exercises and so are to be done slowly, avoiding jerks and
sudden movements to maximize their benefits.
The Hacks
Before I start running I do four
exercises. I call these the hacks to
help people start running and prevent injury.
Go through the list below:
1. Kapalbhati: A very powerful cleansing technique.
Technique: Sit in Sukhasana or kneel. Your hips rest on your ankles. Breathe in and exhale forcefully through your
nose with a jerk. Do it slowly at first,
maybe 10 times and then stop. Slowly
increase it 100 repetitions.
Benefits: This will clean your lungs, any residual
carbon-di-oxide is thrown out by it. It
also acts as a warm-up exercise for your lungs before lungs and this will help
you run faster and if you are a beginner you will tire less.
2. The ankle stretch:
The ankle stretch is to be done before and after runs. This helps to stretch your Achilles and is instrumental in preventing Achilles heel. Do not take this exercise lightly. Just to put things into perspective, I have been using this exercise for the last 15 years and I have never had any issues with my Achilles.
Technique:
Stand with your feet together, get into a
squat position and then go on your toes. The knees can be together or apart depending
if you are able to balance on your toes.
The idea is to stretch your Achilles.
3. The bed stretch: This can be done before and after runs.
Technique: A hack told by a well renowned Chiropractor
who treats his own pelvic imbalances
using this technique. It is called a bed
stretch as it is done while sitting on a bed.
Kneel on the edge of your bed in such a way that the feet are dangling
free. Now open up your knees as far as
you are able to and try to join the lower part of your feet in a ‘namaste’
while still kneeling on the bed. Now go
back and try to sit on your heels. Your
stomach will rest on your thighs and the chin on the bed in front and hands are
stretched forward.
Duration: 30 seconds to 3 minutes.
Benefits: This is especially good if you are obese or
have a paunch. You could hit a pot hole
or land funny and your pelvis can shift to the left, right, forward or backward. This exercise will help balance it.
4. Shashankasana: This asana too is to be
done before and after running.
Technique: Sit on your heels. Inhale then exhale and bend forward. The forehead touches the ground, and your hands stretched beside your head, stomach rests on your thighs. Normal breathing.
Duration: 30 minute to 3 minutes.
Benefits: this asana releases spinal tension. It stimulates the adrenal glands and ovaries,
and also relieves constipation. A not so
well known benefit is that it also helps to balance the pelvis.
Conclusion:
Before I let you contemplate your running,
allow me to share with you that to me, running is a poetic experience. Every
time I run in the woods, I am reminded of Robert Frost and his renowned poem:
The woods are lovely, dark and
deep, But I have promises to keep, And miles to go before I sleep, And miles to
go before I sleep
-Robert Frost
FAQs
1. Is
running bad for your joints? When I
look at Fauja Singh who was running his full marathons even at the age of
100. He has defied all doctor’s. Fauja is a wire thin marathon runner who has
distant himself from any sort of fancy diets.
When your diet is simple, you shed your extra kilos fast. If you do not carry extra baggage then
running is not bad for your joints. For
the foodies of this world, running can be hard on their joints. Foodies should start with cushioned footwear
and gradually increase their running distance.
Take adequate rest, hydrate and that should take care of your
joints. Stretch, Stretch, and
Strech. Of note, check my yogic hacks to
help you sail through your running start-up phase.
2. How
often should I run? No one can
answer that question. You may find all
sorts of answers on the internet and from your doc, but the truth is your body
knows what is best for you. Pain and
swelling are your traffic lights. I
always feel it is best to start with three days a week and then gradually
process to four and then six days. Any
pains and lasting soreness, rest for a day or two. But when you rest, you feel that you can
another day’s rest and then another and then another and you break the
habit. So, the best thing is to jump out
of the bed, run or walk, your choice, depending on how you feel but do not
break the routine.
3. Can running help with weight loss? Oh hell Yes!
Running is the best way to achieve your weight loss goals. Burn calories, increase your metabolism and
get runner’s high. What more do you
want, getting high without drugs and without side-effects and losing weight
too?
4. What is
the best time of day to run? The
best time is when you can fit your running in your daily routine without any
extra effort. If you cannot get up at 4
a.m., get up at 5 or may 7 a.m. and then go for a run. You may even run in the afternoon before
lunch. Become shameless. Don’t worry about what others will say and
you will find your best time to run.
5. How
long does it take to see results from running? If you change your eating habits, you will
see the fastest results. Some even say
that eating is 80% and running is 20% responsible for losing weight. So the results may vary depending on
individual factors such as fitness level, diet, and frequency of running. However, you may start to notice improvements
in your endurance, strength, and overall fitness within a few weeks to a few
months of consistent running.
Suggested Reading:
- For weight loss use HIDE: Halving the intake and doubling the exercie: https://www.marathonyogis.blog/2023/07/the-weight-loss-equation-hide-halving.html
- A leathal combination of running and yoga for weight loss: https://www.marathonyogis.blog/2020/04/weight-loss-with-runog.html
- Benefits of an early dinner or what is the right time to have dinner:
- https://www.marathonyogis.blog/2023/07/7-reasons-why-early-dinner-makes.html
