Running is an excellent exercise to build the cardiovascular system, burn calories and lose weight without putting too much strain on your body. The recommended time for beginners to start running would be 30 minutes every other day so as not to over exert yourself. If you are new to running, it is best that you limit your distance first before gradually increasing it for between 4 to 6 weeks.
Start slowly by walking for 5 minutes and running at a very slow pace for 1 minute, then walk for 3 minutes before running once more. Gradually work your way up to 7-8 intervals where you run for 30 seconds and walk for 90 seconds. Do this routine every other day until you feel like increasing your running time.
If you feel really tired after a few jogs, it is best that you take a break for a day or two. Do not stop your program completely though as this may cause your muscles to stiffen up and lose their tone. What you can do instead of regular jogging would be brisk walking which is still an excellent form of exercise. You can also perform some other exercises like running up and down the stairs, jogging in place or doing jumping jacks to mix things around. Here are some tips for better running:
- Ensure that the path you choose is clear of obstructions as well as slippery surfaces which can cause you to fall. This will keep you safe while exercising. If you plan on going running during the night time, make sure to bring a flashlight with you in case of an emergency.
- Make sure that the shoes you wear are comfortable and fit correctly by trying them out at a sports shop before purchasing them. Wear clothing that is breathable and not too tight hugging your body which will cause you to feel uncomfortable. Bring along a small towel and wipe your sweat after running for a few minutes which will keep you cleaner while jogging outside.
- Always perform some warm-up exercises before running like doing simple stretches or practicing yoga which will give your body time to get used to exercising. Perform some cool-down exercises after you are done running like jogging in place, stretching out your muscles and walking for a few minutes.
Here are some recommended exercises to do on alternate days:
- Jog for 30 seconds and walk for 90 seconds Do this routine every other day until you feel like increasing your running time.
- Slowly increase the amount of time you jog as well as decrease the amount of time you walk.
- When comfortable with jogging for 2 minutes, increase the time to 3 minutes and decrease the walking time to 45 seconds. Continue this for 4-5 weeks until you can jog constantly for 15 minutes straight.
Note: Always consult your doctor before beginning any exercise regimen especially if you have existing health problems or are taking medication.
Table of Contents
How long should you run as a beginner?
It depends on your athletic ability, your fitness goals and your current health. In general, you should begin with a small amount of jogging for one minute and walking for three minutes every other day. Gradually increase the amount of time you jog as well as decrease the amount of time you walk until you can jog constantly for 15 minutes straight. Each week, add a few seconds or minutes to your jog and continue this for 4-5 weeks until you can jog constantly.
How do I start running after a long time off?
The best way to start running is by walking fast for 5 minutes and then jogging at a very slow pace for one minute. After that, walk for 3 minutes before beginning the cycle again. Continue this routine until you can jog constantly for 30 minutes straight. When you feel comfortable with that, gradually increase the amount of time you jog as well as decrease the amount of time you walk until you can jog for 15 minutes straight.
What do I need to get started running?
You should wear comfortable clothing when jogging and running shoes that fit your feet properly to avoid injuries. You also need a bottle of water and towel if you plan on going outside and sweating during your jog. If it is nighttime, be sure to bring a flashlight or headlamp with you in case of emergencies.
What should I avoid doing before running?
It’s best not to eat a heavy meal 2-3 hours before going on a jog as this can make you feel tired and weak during your workout routine. It is also best not to smoke before running because the nicotine can make your heart beat faster when you are exercising.
Will running reduce belly fat?
Running is a great way to burn off excess calories, but it doesn’t specifically target belly fat. You can lose belly fat by eating less food that are high in sugar and consuming foods that are low in sugar. Running with proper dieting will help reduce body weight as well as promote cardiovascular health which will keep you healthy.
How far should I run?
You should start by running for one minute and walking for three minutes. Each week, increase the time you jog as well as decrease the time you walk until you can jog constantly for 15 minutes straight.
How do I overcome shin splints when running?
While not a serious medical condition, shin splints are very painful and can make it difficult to run. To relieve the pain, try massaging your shins or soak them in a hot bath using Epsom salts for about 20 minutes to help the muscles relax.
You should also try wearing shoes that fit properly and make sure you stretch your knees and calves before going on a jog. Avoid running on hard surfaces as well as running for a long time without giving your shins a break.
Can I run if I have asthma?
You can run if you have asthma, but you will need to make sure that your inhaler is always with you in case of shortness of breath and possible attacks. If possible, running on flat surfaces instead of slopes can help prevent asthma attacks.
Will running help me lose weight?
Running can be a great way to burn excess calories and promote cardiovascular health, but it will not guarantee you will lose weight. If you’re still eating too much food with high sugar levels, then that extra fat will go straight to your belly or butt instead of being burned off. Running with proper dieting will help reduce your body weight as well as promote cardiovascular health which will keep you healthy.
Is it safe to run with a fever?
If you have a low-grade fever, jogging is perfectly fine and can even help boost your immune system. However, if you have a high-grade fever, then you should not risk jogging as this can actually cause you to become dehydrated and worsen your fever. You should also avoid running if you have a cold or the flu because it will make you feel extremely tired and increase the chances of developing pneumonia.
What happens if I push myself too hard while running?
While pushing yourself hard during a jog is perfectly fine, you should always listen to your body. Your body will give you signs that it is tired and needs a break and if you push yourself too hard then you could end up with an injury that prevents you from running for a long time. If at any point during your run, your legs feel extremely tired or weak and can no longer handle the weight of your body, then you should slow down and walk until the pain goes away.
What should you eat before a run?
While some people find that they are hungrier after a jog, it’s best to eat lightly before you go on your run. If possible, try having a sports drink like Gatorade 30 minutes before jogging so you won’t feel weak during the workout.
What should I wear while running?
You should always wear properly fitting shoes when going on a run. Running in flip-flops or sandals can cause you to turn your ankle, while wearing shoes that are too large may throw you off-balance. Make sure you wear clothes that will allow air to circulate since running can make you sweat throughout the entire workout.
What should I bring when I go running?
You should always bring your wallet, keys, and cell phone with you when jogging just in case something happens. If you’re going to be running for a long time then make sure you bring along all the supplies such as food and drinks that you will need to keep hydrated as well as energized throughout your workout. You should also bring some money just in case you have to take a cab ride home.
What’s the best time of day to go running?
The best time of day to do any kind of workout is right before you have to go to bed. This way, it makes it more likely that your body will burn fat instead of carbohydrates during the workout which means you will recover from the exercise faster.
Can you build stamina and endurance by running on a treadmill?
Running on a treadmill will definitely help increase your endurance and stamina, but you should still make sure to run outside as well. While running on a treadmill is great for those who want to stay indoors during the winter, it does not give you the same feel as running outdoors because of all the distractions that are available when jogging in public versus on a treadmill.
Will running help tone my legs?
Running can definitely help tone and strengthen your legs, but it will not get rid of excess fat that is covering your leg muscles. For best results, you should combine jogging with strength training exercises such as squats or lunges to really make your leg muscles stand out from the rest of your body.
How much water should I drink before running?
It is important to hydrate your body before jogging, but too much water can cause stomach cramps and bloating which will make you feel extremely uncomfortable throughout the entire workout. For best results, it’s best to avoid drinking too much water before heading out on a run because it may cause you to have to stop running altogether.
Can I run with an injury?
If you are injured then it is important that you stay off the injured area until it heals completely. If you continue to run on your injured foot or leg then it could just get worse overtime. Walking will help stretch out the muscles in your legs, but it also means that you will not be building strength in the injured area.
What’s a good running beginner’s pace?
While it is important to start out slow with any kind of workout, your beginner’s pace should be somewhere between 3-4 miles per hour. Make sure to monitor how you feel while running so you can adjust your speed accordingly. If you feel like you are struggling to catch your breath, then slow down immediately to avoid suffering from any cardiovascular damage.
What should I do after running?
After completing a run, it is important that you stretch out your muscles in order to avoid cramps or injuries. If you haven’t stretched out your hamstrings before running then it would be best to do so since this will help maximize your leg strength, while also decreasing the risk of injury.
Can I run while pregnant?
Running should only be done when carrying a healthy baby because it puts stress on both you and your unborn child. You should wait until after 6 months to avoid any unwanted risks to your baby’s health.
Is it better to run inside or outside?
Since jogging can be done anywhere, either inside or out, you will get the same benefits from running regardless of where you choose to jog. However, if you are looking for a fun way to burn calories then make sure to go outside because this will give you lots of scenery and distractions. If you prefer to just focus on running then it is best to jog indoors.
What’s the best way to warm up before running?
It is important that you stretch your muscles and joints before heading out for a run because this will help prevent injuries and make jogging much more enjoyable. Some good ways to warm up include dynamic stretching (heel kicks, leg swings) and jogging for a minute at your regular pace.
Can running help my asthma?
While it is important to remember that everyone has different reactions to exercises, running can be very good for those who suffer from asthma. For maximum benefits make sure you run outside since the cold air will open up your airways, making it easier to breathe in.
How long does it take to see results from running?
You will start to see results after just one week of running, but it is important that you don’t expect immediate results. While you may look leaner and more toned after your first week running, this doesn’t mean that all the fat has burned off of your body. It simply means that your body is adjusting to the new exercise routine and the changes will start to show as you continue working out.
Can I run on an empty stomach?
It is important to eat a small meal before exercising because it will give you the energy you need to make it through your workout. If you run on an empty stomach then your body will go into starvation mode and this is not good for your workout.
Is it bad to run in extreme temperatures?
It is important that you stay hydrated when running, regardless of the temperature outside. During summertime make sure to bring lots of water with you while you are jogging because it will help keep your body cool and hydrated at the same time. Running in cold weather should be limited to those who are experienced runners because of the added risk of injury.
Is it bad to run every day?
While running everyday is great for your body, you should take a day off from jogging every now and then in order to avoid injuries. Take note that your muscles will start to build up lactic acid if you don’t rest, which is dangerous and can cause a lot of pain in your legs.
Is running bad for your knees?
In general, jogging doesn’t have any adverse effect on your knees unless you are overweight or experience joint problems from birth. However, if you do suffer from joint issues then it would be best to consult a doctor before starting any type of running routine.
Is it bad to run with a cold?
If you have a minor cold and aren’t experiencing any sort of coughing or sneezing then there is no reason why you should not jog. On the other hand, if you have a fever or feel exhausted then it would be best to wait before jogging since you wouldn’t get any benefits from exercising during this time.
What kind of shoes should I get for running?
If you want to reduce injuries and make your runs more comfortable then you will need the right shoes. Make sure to check with a specialist before buying yourself a pair and remember that it is important to change out your running shoes every 500-600 miles.
Does running help get rid of cellulite?
While jogging will help get rid of excess calories and make your skin look tighter, it won’t burn away the fat under your skin which is what causes cellulite. If you would like to reduce cellulite then you should combine running with a good diet and lots of water.
How can I make running more interesting?
Running gets tedious after a while and many find it hard to work out for more than 30 minutes straight. You can make your workout routine much more interesting by jogging with a friend, going on a different route every day, listening to music or playing an audio book – anything that will help you get through your workout.
