Are you interested in starting to run, or have you already started but are struggling to stay motivated? It is perfectly normal to come up with all kinds of excuses not to train. At RunX, we understand how difficult it can be to start running. Both your fitness level and your motivation can be obstacles in your path. We are happy to share some valuable tips to help you stay on the right track. Furthermore, take a look at our handy running gadgets to get off to an even better start.
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Getting Started with Running: Tips and Tricks
When starting to run, it is essential to take your own resilience into account. The difference in resilience between someone who is active on the mountain bike a few times a week and someone who trains their eye muscles every day during a Netflix marathon is clearly noticeable. Being aware of your own resilience is crucial to prevent injuries. By applying the right training load when starting to run, your muscles, tendons and joints can adapt to the new physical challenge of running. This makes your body stronger and your resilience increases.
What can you do yourself to increase your resilience?
Buy good running shoes
When running, you subject your body to approximately three times your own body weight. Running shoes with excellent cushioning help absorb this impact and increase your load capacity. A gait analysis can tell you exactly which shoes are most suitable for your needs when starting to run.
Measure your cadence
The frequency at which you take steps while running, also known as cadence, has an impact on the stress on your body. It is recommended to have a cadence of 180 steps per minute for both legs, which equates to 90 steps per leg. Good running technique, including the correct cadence, is considered crucial to prevent running injuries.
Watch your speed
When starting to run, speed is not relevant at all. It is important to choose a pace where you can still talk comfortably and have enough breath left. Let others overtake you without worrying.
Setting a goal for yourself
Aim for a specific distance as a training goal, or choose to work toward a race if that interests you when starting out in running.
Starting to run and poor fitness
Do you have poor fitness and is that preventing you from starting to run? Once you start, you will notice that your endurance improves quickly. In the beginning, you might be exhausted after just 50 meters, but over time you will notice that you can sustain every running session better. It is important to train consistently, because although your endurance improves quickly at first, it also declines just as fast if you haven't run for a week.
Regularity in running
Organize your running time so that you get out of the house at least two, preferably even three times a week. If you have trouble finding the motivation to start running, try scheduling fixed days and times for your workouts. By creating a consistent routine, running will slowly but surely become a habit instead of a chore. This will make you less likely to postpone your workout to another day.
Accept that sometimes things get worse
We all experience it: one day everything is going smoothly, while the next day it feels like you have to drag yourself across the asphalt. Don't let this discourage you from starting to run, it's part of the process! If you repeat the same training on Friday as you did on Wednesday, you will notice that it really gets better.
Start running according to schedule
Do you want to get off to a strong start? Following a running schedule can motivate you, help you find a routine, and provides the structure you need when starting to run. At RunX, we have developed two 5 km running schedules specifically for beginners. There is a schedule for absolute beginners and one for beginners who already have some experience. Curious which schedule suits you best? Discover more about our running schedules for beginners. Taking it a step further is our 10 km running schedule.
5km Running Schedule for the Absolute Beginner
Have you never run before and have you done little sport in recent years? It is ideal to start running and exercising with our running schedule for absolute beginners. This schedule starts with walking and gradually short runs are added.
5km Running Schedule for Beginners Basic Fitness
Do you already have experience with running or do you have a good basic level of fitness from other sports? Then the 5 km running schedule for beginners is suitable for you as a solid foundation. A pitfall for many is that they rely on their existing fitness from other sports. Remember that when starting to run, it is essential to gradually get your body used to the running load. Compared to cycling, running is much more intensive, so don't be tempted by your fitness and keep your pace at a leisurely level.
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