running.about.comHow to Start Running: The Absolute Beginners' Guide

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(Dotdash) — All rights reserved Running Beginners Print By Christine Luff twitter linkedin Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial policy Christine Luff Medically reviewed by Medically reviewed by Richard N. Fogoros, MD on August 09, 2016 facebook linkedin Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Medical Review Board Richard N. Fogoros, MD Updated on January 05, 2020 Betsie Van Der Meer/Taxi/Getty Images More in Running Beginners Weight Loss Motivation Long Distance Nutrition and Hydration Injury Prevention Shoes, Apparel and Gear Treadmill Running Race Training View All In This Article Table of Contents Expand Benefits Types Getting Started Proper Running Form Nutrition and Hydration Motivation Weather Cross-Training Race Training View All Back To Top Running is enjoyed by millions of people because it's good for your body and mind and it requires very little equipment. All you need is a good pair of running shoes and the willingness to get started. Running may seem so simple that preparing to start a running routine may sound silly. But by learning a few basics about the sport—such as the different types of running and different gear options— you can increase your enjoyment and make your training more effective. Benefits The majority of people who run casually do it for the physical, social, and mental benefits it brings. Running is one of the most effective ways to burn calories and build cardiovascular endurance, it helps to increase your mental toughness, and if you run outdoors, you benefit from exposure to nature, which can reduce stress, relieve anxiety, boost your mood, and provide other health benefits, according to research published in 2017. Running also has a low bar of entry—you don't need any fancy equipment, it's relatively inexpensive , and you can do it almost anywhere. It's also an activity that spans ages; it's never too late to start running. Many people who have take up the sport do so in their 50s, 60s, and even 70s. Here are some of the many other reasons why people choose running: It's one of the most efficient ways to achieve aerobic fitness. Running can be a smart strategy for weight loss . Running is an excellent stress reliever. You can run by yourself for peace and solitude or with others for social interaction. You release endorphins when running and may even experience a runner’s high . You achieve better overall health with improvements such as higher lung capacity, increased metabolism, lower total cholesterol levels,   increased energy, and decreased risk of osteoporosis.   Running is a sport that can bring families together. For example, some families participate in charity fun runs, or simply jog together as a way to spend quality time enhancing healthy values. Kids who participate in running programs learn how to overcome obstacles and persevere. Running can also be a healthy way to spend a vacation. Many companies offer running-specific holidays at destinations around the world. Runners of all levels are welcomed to explore tourist destinations, historical sites, and national parks through training camps or races organized by vacation running companies. Types While running seems like a fairly straightforward sport, there are different types of running that you might want to explore. Most runners engage in one or more of the following types of running Road Running One of the most popular types of running is simply called road running. It includes running on paved roads, paths, and sidewalks. It’s the most convenient type of running and the type that most runners participate in at some point in their training. It is also one of the easiest ways to start your running program—all you have to do is step out your door and get moving. 7 Ways to Safely Run on the Road Treadmill Running A great alternative to running outside is treadmill running. Running on a treadmill is a smart choice if the weather is bad. But this type of running is also (usually) easier than outdoor running and can be gentler on your joints. Most treadmills allow runners to change their pace, incline, and resistance so they can simulate outdoor running and vary their workouts to prevent boredom . An Introductory Guide to Treadmill Running Racing Some runners enjoy the thrill and competition of participating in road races. Racing events vary in distance from 5Ks to half or full marathons and even ultramarathons lasting 100 miles or more. The vast majority of people enter races not to win (or even come close), but to set a personal goal and achieve it. Many former couch potatoes have become hooked on the sport after training for their first road race . 10 Tips for Running Your First Race Trail Running For those who love to enjoy scenery and peaceful surroundings while exercising, trail running is a great option. Trail running usually takes place on hiking trails of varying terrain, from deserts to mountains. Trail runners may find themselves sidestepping roots, climbing over logs, running through streams, or traversing up steep hills. Tips to Stay Safe When Running on Trails and Roads Track Running Track events include shorter distance races such as the 50-yard dash, 100, 200 and 400-meter sprints, hurdles and others. Training to run track often includes doing more targeted speed work and less endurance running outdoors. But some road and trail runners like running on a track occasionally for safety and convenience. On a track, you don’t have to worry about cars, cyclists, or animals, and it’s easy to measure how far you’re running. The track is also a great place for runners who are training for races to work on targeted speed workouts once you're ready to pick up the pace. Etiquette and Safety Rules for Running on a Track Getting Started Whether you're brand new to running or you’re getting back to it after a long break, it's important to start out easy and build up gradually so you avoid injury. Here are some tips to get you started off on the right foot. Get Medical Clearance If you’ve been sedentary for over a year, check with your doctor before you start a running program. While your doctor will most likely support a new exercise habit, he or she may offer some advice and precautions. Also, if you've had an injury, if you take medication, or if you manage a medical condition, ask if there are special guidelines you should follow. For example, people with diabetes may want to carry a snack.   Those who take certain blood pressure medications may need to use methods other than a heart rate watch to monitor intensity. Invest in Shoes and Gear Wear a pair of running shoes that fit comfortably and are the right type of shoes for your foot and running style. Visit a specialty running store to get fitted for the best shoes for you. While you are there, you might want to check out technical gear such as running shorts, tops, ...