Looking to ace running in 2025? Fantastic choice for a new year goal! Running is one of the easiest ways to burn some calories while getting that much needed rush of endorphins your brain needs.
That’s not all. Running is considered to provide a great boost to your cardiovascular health, build your endurance, and work wonders for your mental health. However, it isn’t that easy to build and maintain a running routine. Not to mention all the confusing queries.
How far should you run? What do you need to wear? Will you ever stop feeling like your lungs are on fire? (Spoiler: Yes, you will)! Let’s help you hit the ground running (pun intended) with some essential tips to set you up for success;
1. Slow and Steady Wins the Race
One of the biggest mistakes you can make as a runner is pushing yourself too hard too soon. Running is a high impact activity and your body definitely needs some time to adapt to it. Instead of sprinting out your door, ease into it with a mix of running and walking.
A great starting point is alternating between short bursts of walking and running. If you find it hard to run in the beginning, you may even resort to brisk walking. This method allows your muscles, joins, and lungs to adapt gradually without straining your body.
Once you become much more comfortable you can slowly increase your running intervals by reducing your walking time. Over several weeks, you will notice your endurance improving and will be able to run for longer periods without feeling drained. A gradual approach keeps you away from injuries and turns running into an enjoyable experience.
2. The Wisdom Behind Great Running Shoes
Your feet are your greatest asset. They are your foundation and if you place them in the wrong shoes, you could get uncomfortable really fast. In fact, you could even sustain an injury.
Invest in a good pair of running shoes for the right amount of support, stability, and cushioning. Choosing the right shoes isn’t just about making a fashion statement. You must choose your shoes for their functionality. Visit a specialty running store where professionals can analyze your gait and recommend the right shoe for your foot type. It all depends on whether you have a neutral stride, or tend to overpronate or under pronate.
We would also recommend you change your running shoes every 300-500 miles to avoid wear and tear issues. Over time, even the best quality shoes will lose their ability to absorb impact effectively. This can quickly take you from being a pro-runner to slipping or spraining your ankle. It’s worth investing in good quality footwear for your own safety.
3. Focus on that Form!
Keep an eye on that form or hire a professional who is an expert at personal fitness training! Proper running form helps you run more effectively. If nothing else, it reduces the risk of injury by a great margin.
For instance, many beginners tend to hunch their shoulders or stiffen up when running which can strain the body unnecessarily. Keep those shoulders relaxed and maintain an upright posture so you can take in that oxygen consistently and run smoothly without jutting your body harshly. Slightly leaning forward from your ankles, rather than bending at the waist, would also support a more natural stride.
In addition to this, keep an eye on your arms. Try to move them naturally in a rhythmic motion at about a 90-degree angle and make sure you focus on unclenching those fists and relaxing your upper body as well as avoiding a heavy heel strike so you can absorb impact better.
4. Fuel Your Body and Avoid Dehydration
Running burns calories, and that’s what makes you sweat profusely as the food inside your body quickly turns into energy, and then gets depleted. What you eat right before your run as well as after plays a significant role in how you perform and recover.
A light snack with carbs, like bananas and oatmeal, or a slice of toast with peanut butter about 30-60 minutes before your run can provide you the energy you need. If you attempt to run on an empty stomach, you may get tired fast, while trying to exercise hard after eating too much could make you nauseous and uncomfortable.
What about after you run? Well, it is still important to refuel yourself with a balance of carbohydrates and protein for the best muscle recovery. You could also consider adding some Greek yoghurt (with fruit), eggs (with whole-grain toast), or a protein smoothie to your post-workout diet.
5. Listen to Your Body to Avoid Injuries
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Injuries are quite common, especially if you are a beginner. This could result from overtraining or ignoring pain. While it is quite normal to experience sore muscles when starting out, if you notice sharp or persistent pain it can be a sign that something is wrong.
Listen to your body and address any discomfort that arises. If you are training with someone, make sure you let them know and prevent minor injuries from becoming serious ones. In case you feel unusual pain, allow yourself a break or modify your training.
Don’t forget to incorporate rest days to allow your muscles to recover. Running everyday can lead to overuse injuries so take at least one full rest day per week. Stretch and go for strengthening exercises to keep those muscles flexible and resilient.
6. Set Goals That Are Easier to Meet (and Track Them)!
Set goals that are achievable and ones that do not fall outside your limits. Set boundaries and give your body time to catch up. Rather than focusing only on speed or distance, set small goals that add up and eventually get you to where you want to be.
By this we mean pushing yourself to alternate between 30 seconds of running and 1.5 minutes of brisk walking, for example. This will allow you to slowly build confidence. Alternatively, if you aim to immediately train for a marathon, that may cause you to lose faith in yourself and get off the track fast without even giving yourself a chance.
Final Thoughts
Running should be enjoyable. It might seem challenging at first, but you can definitely meet your goals if you are patient and consistent. It’s not just about physical fitness. Focus on all the mental clarity you will reap out of it.
Lace up those shoes and take it one step at a time! Let’s go!
