Top 5 useful tips for first-time runners and beginners

There are many reasons why someone wants to run and most of them can be categories under psychological, physical, better health, social and achievements [1]Motivation of Marathon Scale.

Here is an excerpt from the research conducted by in 2019 [2]The RunRepeat research: The State of Running 2019

  • Running has grown by 57% over the past 10 years.
  • The average age of runners is 39.3 years
  • Marathon runners in the age group 40-50-year-olds participation are on the rise (from 24.7% to 28.6%)
  • Running is among the sports that are most open to women. In 5Ks close to 60% of the participants are women, nowadays. In total female participation has risen from under 20% in 1986 to just above 50% in 2018

Running is a fascinating sport and it is quite evident that the passion for sport and recreational running is on the rise across the world. Learning these tips will help you enjoy running throughout your life & avoid injuries [3]Top 5 things you must know about running injuries

  1. What’s motivating you? Understand what motivates you to run.
    • Health issues? excited to see what it is? a friend is motivating you? or watched someone run? or a movie or an incredible story moved you?
    • I remember, back in 2011 Jan, I was watching the replay of the London Marathon and that one video had changed my life. I told to myself that one day in the near future I would run a full marathon in sub 4 hours.
  2. Fix your health issues if any: Not fixing the pre-existing health issues, prior to running/starting to exercise is a disaster waiting. If you have any history of diabetes, cancer, cardiovascular issues – they must be attended to. A comprehensive health check followed by a consultation with your trusted doctor is a place to start. Talk to some experts in your area and learn more about what it is to regularly exercise or run.
  3. A clear goal is like a passport to travel: Have a well-defined goal. No matter how big or small your goal-whether it’s losing 5 or 50 pounds, walking a mile or running your first marathon-making change requires planning and SMART goal setting [4]A Guide For S.M.A.R.T Goal Setting.
  4. Running must be a life long journey, have patience: Running or for that matter any sport, takes many years to master and it must be a life long journey. Run for health, run for happiness, run with your family, run with your friends, run alone and or explore various places and terrains. Begin slowly and gradually ramp up. Don’t try to get it right, the first time. Also, get prepared to improve your distance or time goals in a staged manner rather than rushing into achieving them as if the world is going to come to an end tomorrow.
  5. Bring in positive behavioral changes: Fix your diet and eating behavior. Incorrect eating/diet habits, eating too less or too much can impact your health and ultimately jeopardizing your running performance. Consult with a running coach and a sports nutrition if you need to focus on weight management and fitness goals prior to achieving your performance goals.

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2 Replies to “Top 5 useful tips for first-time runners and beginners”

  1. True…. the runners ie whatever reasons they have chosen to become are then athletes by default and the biggest contribution to the society by them or say us is simply we are positive, sportive in most aspects of life….

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