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The online home of Runner's World magazine. Running news, training advice, inspiring stories, running shoe reviews, gear tips, and more.
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May 23, 2024 · From the benefits of running to the gear, nutrition, and proper form that will help you get started running and keep you safe and injury-free, this beginner's guide to running will have you taking strides in no time.
- Do I Need to Warm Up Before My Run? How?
- What Muscles Do You Use For running?
- Is There Anyone Who Shouldn’T Try running?
- What Should I Wear When I Run?
- What Are The Most Common Running Injuries and How Can I Avoid them?
A good warmup is key for running, according to Romanov. He suggests prepping by doing exercises that mimic running itself, which helps to warm up those muscles and joints. That includes light hops on both legs, single leg hops, walking lunges, and squat jumps.
Morris says the primary muscles used during running are the glutes, hamstrings, quadriceps, hip flexors, calf muscles, and core muscles. Since you need to move your arms and upper body, though, there is some involvement with your shoulders and back muscles.
As with any exercise, talk with your doctor before beginning a new routine, says Scott. That’s especially the case if you have cardiovascular issues, joint problems, diabetes, or COPD or other breathing problems. That doesn’t mean you can’t run if you have these conditions, but your healthcare provider may suggest modifications or refer you to phys...
Always check the weather before you head out, especially if you anticipate larger fluctuations in temperature, humidity, windchill, or precipitation. Dress in layers, suggests Morris, especially in clothes that are moisture wicking, which can draw the sweat away from your body so you don’t get chilled while you run.
Iliotibial (IT) band syndromeRunner’s kneeShin splintsStress fracture- Get motivated. Just like brushing your teeth or doing the food shop, running – and movement more broadly – can easily become second nature if you give it a chance to fit into your routine.
- Get moving. Before your first run, get into the habit of regular exercise with brisk walking. By brisk walking, we don’t mean a leisurely ‘window shopping’ pace, but a faster, ‘I need to hurry or else I might be late’ pace.
- Start running. You’re ready to run – and the good news? You’ll now be moving at a faster pace, so you’ll be covering more distance without adding workout time to your schedule.
- Run non-stop. Want to build your endurance and eliminate the walk breaks? This plan steers you from run/walk workouts to continuous running, up to the 5km distance.
Apr 28, 2020 · A beginner’s week-at-a-glance running routine. Your initial goal is to build confidence and stamina. To do this, Steve Stonehouse, NASM CPT, USATF run coach and director of education for STRIDE...
May 30, 2024 · Running is the OG of cardio — even athletes in other sports use it to help increase endurance. Whether you run long and slow for staying power or practice sprints to increase your explosive...
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related to: RunningShop Now. Exclusively @ Happy Feet Plus. Relieve Foot Pain. Better Support For Your Feet. Shop Our Huge Selection Online. Easy & Secure. Priority Shipping & Free Exchanges.