Starting running can be a bit intimidating, especially if you have never done it before. The muscle pain and strain on your body can be enough to make you quit in the first few weeks of training.
But with time and patience, you will get used to running and eventually enjoy every minute of it.
In this article we are going to discuss how long it takes to get used to running and some real and effective tips to make your running journey a little easier.
How Long Does It Usually Take To Get Used To Running?
The time it takes to get used to running is different for everyone. Some people get used to running after just a couple of days while others might need months or even years to really feel comfortable when they run. But some things help to speed up the process.
Your Body Type
Your body type plays an important role in how quickly you get used to running. If you are overweight or suffer from a respiratory condition then you may find that you need more time.
If you are underweight or suffering from a heart problem then you should expect to spend longer getting used to running.
Stress Levels
There are two types of stress levels that runners experience. There is short-term stress which comes as a result of the physical activity itself and there is long-term stress which comes from other factors such as family problems, financial issues or work related pressures.
Short-Term Stress
When you first begin to exercise, you will notice that your body starts to produce adrenaline and cortisol hormones. This is because these hormones prepare your body for physical exertion.
These hormones also increase your blood pressure and heart rate so that your muscles are ready to perform at their best.
Long-Term Stress
When you become a runner, you will likely face many challenges along the way. These challenges could come from family problems, financial issues, work related pressures or any number of other reasons.
As a result of these challenges, your body will release stress hormones into the bloodstream. These hormones will cause your body to slow down its metabolism and reduce your energy levels.
This means that although you may be feeling great during the early stages of training, your body will not be able to keep up with the demands placed upon it later on.
Whilst running can be a great stress reliever, it’s important to consider your mental health and not overdo it. You want to ensure that your body has plenty of energy to cope with the physical exertion involved in running.
Running Tips For Beginners
Here are some useful tips to help you get started:
Find A Good Place To Run
You don’t necessarily need to train outside, but it does mean that you won’t be distracted by traffic noise, pollution or other people.
Choose The Right Shoes
It’s important to choose shoes that fit properly and allow your feet to move freely. They should provide support without restricting movement.
Warm Up And Cool Down Properly
Warm ups and cool downs are essential if you want to avoid injury. When warming up, focus on stretching out all of your major muscle groups. Then do light jogging for about five minutes before starting your main workout. After cooling down, stretch again and repeat this routine three times.
Don’t Over Do It
Don’t try to push yourself too hard too soon. Instead, build up slowly and gradually. Start with 30 minute runs and work your way up to 60 minutes.
Listen To Your Body
Listen to what your body tells you when you start to feel tired. If you feel like stopping, listen to your body instead of pushing through until you collapse.
Eat Well
Eating well will help you maintain good nutrition throughout your training period. Make sure that you eat enough carbohydrates and protein to give your body the energy needed to run.
Stay Hydrated
Drink lots of water while you’re exercising. Not only will this prevent dehydration, but it will also help flush toxins from your system.
Outdoor Running Vs Treadmill Running
If you have never tried running outdoors before, then there are a few things that you need to know before you go ahead and sign up for your first race.
The following will compare outdoor running with indoor running and find out which is better for beginners.
The Benefits Of Treadmill Running
There are several benefits associated with treadmill running. Firstly, you will be able to exercise at your own pace indoors. This allows you to control how much you run each day.
Secondly, you will be able to use a variety of different treadmills features to suit your needs such as being able to make adjustments to the incline as required.
The Downsides Of Treadmill Running
There are, however, a couple of drawbacks associated with using a treadmill. It is difficult to judge your running distance whilst treadmill running as you won’t be able to visualize your distance achievements and therefore, you may end up overestimating your actual performance.
Additionally, you may find that it becomes boring after a while to keep repeating the same path over and over again.
Benefits Of Outdoor Running
When compared to indoor running, there are many more advantages associated with outdoor running. You can enjoy the fresh air, sunshine, and scenery during your jog.
The Downsides Of Outdoor Running
However, outdoor running also has its challenges, especially if you’re a new runner such as the risk of getting injured.
There are other runners around who may not be aware of your presence and could potentially cause an accident.
In addition, you may get caught in bad weather conditions such as rain or snow. Also, different types of terrain can be treacherous and could cause injuries to your ankles, feet, and legs.
Speed Development
Running speed can be developed by increasing your weekly mileage. However, don’t increase your weekly mileage too quickly as this may lead to injuries. Instead, increase your weekly mileage by 5-10% every week.
It’s important to remember that running speed isn’t just about how fast you can run. Rather, it’s about how efficiently you run. Therefore, ensure that you focus on improving your form rather than simply trying to run faster.
Improving your running form includes:
- Warming up properly
- Stretching and cooling down
- Improving your posture
- Maintaining proper breathing techniques
- Learning to relax your muscles
Improving your running form and technique will ensure that you improve your running speed over time.
The Benefits Of Running
Running is a great exercise that helps burn calories and build muscle mass. It also improves cardiovascular health and increases bone density. Here are some of the main reasons why you should start running.
Promotes Weight Loss
You can burn approximately 500 calories per hour when running making this an effective exercise for weight loss.
Increased Muscle Mass
Running builds lean muscle mass. Your body uses these muscles to help support your bones and joints. As a result, running can help prevent osteoporosis and joint problems.
Improves Cardiovascular Health
Running improves your heart rate and blood pressure which in turn, lowers your risk of developing cardiovascular diseases.
Increased Bone Density
Running strengthens your bones and reduces the risk of fractures. Runners tend to have stronger bones than non-runners.
This is because running causes the release of growth hormones into your bloodstream. These growth hormones stimulate the production of collagen which makes your bones strong and dense.
Mental Clarity
Running can provide mental clarity and relaxation. When you run, you’ll feel less stressed and anxious. This is because running releases endorphins (hormones) into your system which make you feel happy and relaxed.
Reduces Stress Levels
Running can reduce stress levels. Research shows that people who regularly run are less likely to suffer from depression and anxiety.
How To Make The Most Of Running
Running With A Partner
Running with a partner can provide numerous health benefits. For example, running with someone else helps to reduce the amount of stress placed upon your body.
As well as this, running with a partner provides motivation and encouragement.
Running With Dogs
Dogs love running! They can keep pace with their owners and even pick up the pace when they want to. If you own a dog, then you know how much fun it is to take them out for a walk.
You can use this same principle when you run. By taking your dog along for a run, you’ll get more exercise and burn more calories.
Running With Music
Music has been proven to be one of the best ways to motivate yourself during exercise. Try using headphones or earbuds, so you can listen to your favorite pumped up playlists without disturbing others around you.
Running On Trails
If possible, choose trails over roads when you’re planning on running. Trails are usually quieter and offer better scenery than roads. Plus, if you’re new to running, trails may be safer since there’s no traffic to worry about.
Feeling Comfortable
When you first start running, don’t wear anything too tight or constricting. Instead, opt for comfortable fitting clothes such as shorts and gym t-shirts. Also, avoid wearing shoes that restrict movement.
Final Considerations
Running is a great way to stay fit and healthy. However, before you start running, you need to consider several factors including:
- Your current fitness level
- The type of running you plan on doing
- Whether you want to lose weight or gain muscle
- Your age
- How long you’ve been exercising
- Your medical history
- Your personal preferences
The information provided here should give you an idea of what to expect when starting to run. Remember, everyone is different and therefore results will vary. So, do what feels right for you and enjoy the process!
For the first year, I wallowed in my feelings and gained 50 pounds as a result. The next year, with the help of a professional or two, I began working on myself and seeing changes.
Surprisingly enough, I found running to be my main source of comfort in such a trying time. I began running once a day for five minutes, working up to 10, then 20, 30, 40 - until I was running for an hour each morning.
Running started my day off right and on the days where I ran, I found that I was more likely to excel in work and have a better day mentally.
So, that is why I have created Run In The Sun. I want to make your running journey as easy as possible so that you can feel these benefits too. I promise you, it will be so worth it!
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