How To Start Running Correctly And Not Quit

If you ask anyone what the easiest sport for a beginner is, most will probably answer – running. After all, what could be simpler than running? You put on your sports shorts, sneakers, your favorite music, and start running. That’s how it seems, but the statistics say otherwise.

Due to our amateur approach to running, about 70% of novice runners suffer serious knee and foot injuries and give up running forever. AdmiGram.com will help you understand the basic mistakes of beginners and tell you how to start running correctly so that running inspires you.

How to start running correctly and not quit

First of all, you need to understand why you decided to start running

For most people, running is one of the simplest and most accessible physical activities, whether it’s about fighting excess weight or simply staying in shape. Even in such a banal case, you should have a clear understanding of your specific goal for running. This is very important as a starting point.

Secondly, go to a doctor for a check-up

Your heart, legs, spine, all of these can be easily ‘destroyed’ without understanding your true health condition. Don’t reminisce about how easy running was for you in school or the joyful face of a marathon winner. The former could be a long-lost time, and the latter is the result of many years of hard training under the supervision of a team of specialists.

Thirdly, choose your gear

You should choose running clothing and shoes at specialized stores, where specialists will tell you and explain why you need to run in specific gear. You should feel and try out how the gear fits you before you start running. Buying all of this in an online store is a terrible mistake.

Mistakes that hinder proper running

High initial training intensity

Many beginners try to break all conceivable records from their very first workouts. As a result, instead of real future results, they end up with strains, overtraining, and dissatisfaction with themselves after the first run.

Don’t chase quick results; start your training with short distances and brief runs. Develop a training program with gradual load increases, follow it, and listen to your body. Only this way can you gradually improve your speed and endurance and achieve significant results.

Wrong choice of footwear

During running, our feet bear a load several times greater than our body weight. You need to understand that in the wrong shoes, after a few months of running, you’re more likely to become disabled than a champion.

To choose the right running shoes, you need to know the following:

the structure of your foot (pronation type),
the type of workouts you plan to do,
the surfaces you’ll be running on.

Fashionable and stylish shoe models can be worn for social outings with friends, but not for serious workouts. If you’ve decided to take running seriously, choose good-quality athletic running shoes. Remember, no professional runs in off-the-shelf sneakers. Pay close attention to this matter.

Imitating experienced athlete runners

Sometimes, a beginner runner trains at a stadium where experienced athletes with much greater experience run. To avoid looking weak or ridiculous, we start increasing our workload and speed, which often leads to injuries and the most negative consequences.

If you’re afraid of appearing weak or foolish in front of others, train alone. Choose unpopular times and routes to avoid encountering other runners. For example, run early in the morning in the park; the fresh air and absence of people will positively impact your training and mood.

Excessive training frequency

Daily exhausting runs certainly won’t guarantee high results; they are more likely to lead to overtraining and burnout. Training will stop being enjoyable, and anything done without pleasure is not beneficial for the body.

Remember to give yourself rest days and engage in recovery runs. These are light workouts that allow your body to ‘recover’ and accumulate strength. Disconnect from tracking apps, don’t watch the time; just run and enjoy it.

Ignoring body signals

You shouldn’t exercise if something hurts – this rule applies to any sport. Even minor discomfort can be a sign of a serious problem, such as ligament, tendon, or cartilage injuries. It’s also crucial to listen to your body and learn to distinguish ‘soreness’ from actual pain.

Final tips for novice runners

If you’re just starting to run, aim for an average workout time of around 10-15 minutes; in a couple of weeks, assuming you feel good, you can extend it to 30 minutes, which is sufficient for a proper run. Warm-up and cool-down should typically take 3-5 minutes each. If you combine running with strength exercises, the total time should not exceed one hour.

Take running seriously, don’t overdo the training, be consistent, and then running will bring you joy and pleasure. Never think that it’s too late to start running at your age. It’s never too late to start running as long as your health allows it.

No one expects you to have sprinter speed or marathon endurance. It can be a simple jog transitioning into walking. It doesn’t matter what others think of you. Don’t be afraid to look funny compared to more experienced runners. The most important thing is that it’s injury-free, maintains your health, and brings you enjoyment!

image on top: Nathan Rupert / Flickr