Jogging is one of the most popular activities today. Among the clubs, it is considered dating app and thousands of singles aggregate in New York City for a summer running/dating club event, the sport is gaining further popularity on social media, where the hashtag “running” has more than 96 million posts on Instagram alone.
It’s clear that the sport has piqued people’s curiosity—especially since running is as easy as putting on your shoes, heading out the door, and jogging a few miles, right?
Wrong. Because first—whether you’re a beginner looking to try running or a seasoned runner looking to get back into it—there are a few things you need to keep in mind. Here are the five most important ones, according to experts.
Start slow
While starting with a 30-minute run may seem like the best way to go, physical therapists and running coaches Victoria Sekely contradict.
“If you’re really starting from scratch, you’ll want to take your time and build slowly,” says Sekely. Luck. She recommends running three times a week for five to ten minutes at an easy pace, and building up from there. She says building endurance depends more on how often you run than how long.
“Don’t do too much at first,” she says.
Likewise, Sekely adds, “If you’ve been off training for a while, don’t pick up where you left off.” Your body loses its ability to adapt after that time, so you’re no longer the same runner. Overtraining, she says, often leads to burnout or injury.
She says consistency is key. As long as you stick with your runs and keep building, you’ll see progress.
“I promise you, it gets easier,” Sekely said.
Refuel
Good news for those of you who love carbohydrates: They’re essential for anyone looking to start running.
“Carbohydrates are the body’s primary source of energy,” says registered dietitian Amy Goblirschperson who specializes in working with runners.
Goblirsch encourages everyone, whether running short or long, to eat something before their run.
If you’re in the habit of not eating before exercising, Goblirsch recommends “stomach training.” You might start with something small and easy to digest, like half a banana, and work your way up.
“Think of pre-run fueling as giving your body the tools it needs to have the energy to function,” says Goblirsch. Luck.
Running on an empty stomach not only makes you feel less energized during your workout, but throughout the day, says Goblirsch. When your stomach can handle it, Goblirsch recommends eating 20 to 30 grams of carbohydrates—about two or three graham crackers or a banana—15 minutes before a shorter run (30 minutes or less).
Eating something before a run will give you energy and stabilize your blood sugar, helping to prevent energy crashes, says Goblirsch. On the other hand, not eating anything can increase the breakdown of muscle tissue, making running more difficult, reducing your overall performance, and increasing your risk of injury and illness, she says.
Hydration is just as important as fueling, says Goblirsch. Ideally, she says you should drink eight to 16 ounces of water. Water before you run. But don’t drink it all at once—take small sips as you prepare before heading out the door.
Immediately after your run, you’ll want to refuel with carbohydrates and protein, says Goblirsch. Carbohydrates are important for replenishing your energy. glycogen store—your body’s main source of energy—and protein helps you recover and build muscle.
Goblirsch says you’ll also want to take note if you’re a “raincoat person” because that could indicate you’ll need more electrolyte After your run. If you feel or taste salt on your face, or see white salt flakes on your clothes, that’s a good sign that you’ve lost a lot of sodium. She says your electrolyte intake can range from 300 mg to 1,000 mg of sodium during and after your run—Gatorade or coconut water, depending on your preference, are good sources. Just pay attention to how much you sweat, and watch out for the signs of electrolyte loss: cramps, dizziness, and lightheadedness.
Reduce stress while running
Running is hard, both physically and mentally. Sekely advises any athlete, especially runners, to think about what’s going on in their lives. If you have a lot going on at work or at home in March and April, it may not be the time to start an intense training regimen.
“You can’t do it all,” Sekely says. “You can’t have 10 different goals at once.”
It’s also important to allow yourself to vary your workout plan based on time constraints—like choosing to lift weights in your bedroom instead of your usual 45-minute jog in the park if it’s easier.
Going easy on yourself can also have mental benefits as you try to stick to your new running habit. There may be months when your motivation wanes and you need to take a break from running—and Sekely says that’s completely normal. In fact, being aware of how you’re feeling mentally can help you stay motivated, she says.
“Don’t expect motivation to be there 100% of the time,” she said. “That’s not realistic.”
Focus more on recovery
Sekely says rest is just as important as training, especially if you want to avoid injury and mental and physical burnout. She’s a big advocate of not overdoing it, especially for beginners or returning runners, because the quickest way to get injured is to do more than your body can handle.
“Recovery means getting good sleep, refueling, and taking days off,” says Sekely.[Make] Make sure you know the importance of recovery, and then you will see the benefits of your hard work.”
That rest period is important for our bodies to adapt to running as you slowly build up your endurance. If you skip that rest period, you could be missing out on the benefits of your workout.
“The biggest difference between elite athletes and amateur runners [is that] “Elite athletes know how to recover,” says Sekely. Luck. “Recreational runners don’t usually do that and they don’t think it’s important.”
Make running fun
Sekely has seen hustle cultureIt often affects work, it affects running—and that’s just another path to burnout.
“Running should be fun, and that’s the best way to improve,” says Sekely. She doesn’t believe anyone “should” run; she thinks people should run because they want to.
Another mistake is getting too caught up in social media comparisons, which can lead you to overthink speed, distance, and even equipment.
Finally, don’t obsess. Because just like there’s more to life than work, Sekely says, “You can play a lot of different roles, and I think it’s really healthy to do that,” Sekely says. Luck“There’s more to life than running. It doesn’t always have to be one thing.”
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