1. Invest in comfortable running apparel
Getting a good pair of running shoes is the first step that a beginning runner should consider before running. To avoid injuries it is better to use the right fitting shoes. Many runners make the mistake of using old sneakers that are uncomfortable. The best shoes to use are light shoes that fit perfectly an extra padding on the inside is a plus as it will prevent the feet from developing sores due to friction.
2. Watch your pace
For a beginner it is important to start running at a jog and then pick up pace gradually as your body builds up the endurance. This gives your body time to adapt to the new routine. It is also important to avoid straining and overworking your muscles.
Running leads to dehydration as the body is losing a lot of water through sweating. Therefore to replace the amount of water that is being lost it is necessary to drink allot of water before, during and after your run, this helps replenish your body.
4. Make sure you breathe in through both your nose and mouth
It is a common misconception among new runners to only breathe in through their mouths and exhale through the mouth. It is advisable to breathe through both nose and mouth. The aim here is to get as much air as possible to your lungs to aid in respiration. Oxygen deficiency can lead to muscle cramps and side stitches.
5. Develop the correct running posture
Most beginners complain that running makes their back and shoulders ache, this is because they are not running in the correct posture. Ensure that your arms and shoulders are relaxed while your elbows bent. Keep an upright posture, your head should be up, back straightened, and shoulders relaxed
6. Be consistent in your running
Develop a routine that you will follow religiously. Regular running makes the body adapt more quickly and the running becomes more beneficial to the body. Running on a fixed routine, like say three times a week, makes more sense than running erratically for three weeks.
7. Warm ups and Cool downs are necessary
It is recommended to begin your work out with a warm up. A warm up prepares the body for the physical activity that is coming. It acts as a transition from the resting state that your body is in to the active and respiring state when involved in a physical activity.
Finish the run with a stretch. This helps to prevent the pain that follows if the work out ended abruptly.