Beginner Running Tips and Breathing

[DavideFitbit]

We often make mistakes when we're just getting started with any activity, some of the mistakes I made when I started running some years ago were:

• Not giving my body the necessary time to recover.
• Not warming up the workout.
• Not hydrating enough. 
• Not controlling my breathing. 

Many activities seem simple, when when we don't take all the the little things into consideration to prepare ourselves to succeed, we end up giving up. 

For any runners out there in the forums, or if you prefer to walk but you can identify with this subject, what are some of the things to consider when you start Running or when you increase your step goal? Do you have any tips for newbie Runners or Walkers? 

[emili]

I think you are going to get the running crew in this thread soon enough with great advice. For me, shoes. Make sure your running shoes are super comfortable, designated as running shoes, light and have good bounce. Check them often to ensure the tread is good and if they start to show wear and tear, get new ones. Also, don't start with a marathon.. take your time working up to speed and distance. 

[DavideFitbit]

Thanks, @emili! I thought about including that among my mistakes too, I remember that I definitely did not wear the right shoes when I got started 😱, and it's very important! 😁

[t.parker · Accepted solution]

Focus on running form. Sometimes when I run I see other runners who run like "ducks" (this is what I call it). What I mean is that their feet and knees bend inwards. A classic example of overpronation and unfortunately, one of the major reasons why beginners end "running career" early experiencing joint and tendon problems (it gets worse as many beginners start running to lose weight and they are overweight putting a lot more stress on their legs). This is where the runner's knee and PTTD (posterior tibial tendon dysfunction) starts and a few other injuries. Also, this is why running is considered bad for joints. Running is a sport and like any sport has to be done properly, with the right form, right intensity, right gear. Otherwise, the risk of injury is high. Unfortunately, most people think there is nothing easier than running - put on your sneakers (not even running shoes) and run. What could possibly go wrong? Probably nothing... yet. For most running injuries it takes time to develop and when something starts aching it isn't easy to revert it.

- Get the right shoes. Yes, you are a beginner but it doesn't mean you don't need proper shoes. Fit shoes properly (lots of stores like ie. Asics offer shoe fitting services). 

- Look at your running form, film yourself running. Address all form issues early. It is hard to erase bad running habits.

- You may be too heavy to run (I was). Unfortunately, not everyone should be running. Start easy, walk, jog and (that's what I did) use a bicycle (or indoor bike). I mostly advise indoor cycling because it's easy to control the effort and you can build a great aerobic base (very important for runners) before you even start running. Also, it will help to get to running-safe weight.

- Don't think slow/fast. This is irrelevant when you start. Think easy/hard. Run easy to work on aerobic base, run medium to work on the threshold, run hard to for anaerobic effect. Find which pace is easy/medium/hard for you. Don't compare yourself to others.

- Always warm-up and cool-down.

- Do not overstride (another thing that may get you injured). I see runners almost "kicking their butts", doing very long steps, swinging legs and hopping as if they were bunnies. Increase cadence (steps per minute) and reduce stride length. Your knees will thank you for that. High cadence is one of the hardest things to learn but if addressed early it will benefit you quickly (safer and more efficient running).

- Last but not least, enjoy running. Pick interesting routes. Sometimes run route in reverse, use running to explore places you haven't been to 🙂

[DavideFitbit]

Wow thank you for sharing all those tips @t.parker! These are very helpful

I'm sure many users will find this useful for, especially people who are just getting started. 😀