Running tips for beginners

Do you want to become a runner? Are you worried about how to start and how to do it successfully? Here are the best tips from the Orthotic Shop on what you need to know to become a successful runner.

Before you begin you should invest in a good pair of running shoes from the Orthotic Shop, this will make your journey to becoming a runner much more comfortable.

1. Start with walking and increase it gradually to 30 minutes every day.
2. Next, you should have 5-10 second segments of running every 1 to 2 minutes every other day. The Orthotic Shop suggest if you want to exercise every day, you should take a walk one day before running the next day. If you are still feeling good, you should increase the running segments by 5 seconds every week. If you can run for 30 seconds comfortably and walk for 60 seconds, you can reduce the walking time gradually by 5 seconds every week.
3. Make sure you follow the program regularly to gain the momentum you need to become a successful runner.
4. Stop running if you experience loss of function in the legs, feet, inflammation or pain. With the right amount of walking, you should be able to reduce the risk of injury considerately.
5. If you want to run in a 5K marathon, you should increase the distance by 5 to 10 minutes every week. Maintain the ratio of running to walking such as running for 10 seconds and walking for 50 seconds. If you have covered 4 miles in one segment, you are ready to do a 5K marathon.
6. If you want to participate in a 10K marathon, increase the distance every week by 10 minutes. If you have covered a total of 7 miles, you are ready to do a 10K marathon.
7. Before running, avoid drinking or eating too much food.
8. You should be able to run or walk at a pace that you can carry a conversation. If you are huffing or puffing then you were too fast.
9. When it’s hot outside, you need to slow down and increase the walks. The best time to run or walk on hot days is before sunrise or right before sunset when the sun is not too hot.
10. Finally the Orthotic Shop stresses that running shouldn’t be a serious thing. You should find ways to enjoy it, especially if you are preparing for a marathon. If you find it too tedious, you will never become a successful runner. Find a way to make it interesting and you should be able to get the thrill of it.