You have been hesitating to start running for some time, but you have no idea how to begin and what to consider.
Your condition is not very there and you would like to start running. It is important to build up your training gradually to avoid injuries. We have drawn up some basic rules for a good start!
Tip #1 - Proper running shoes
Make sure you have good training shoes. Why. Your ankles and knees take a lot of abuse in running. Your shoes have to take the blows for your joints. If you run on the wrong shoes, the chances of injury are higher, so good running shoes are crucial. Get advice from an expert.
Tip #2 - Running Schedule
Don't start too fast! Running should be built up slowly. To start with, it is wise to alternate running with walking. A running schedule can help you with this. Do not focus on speed either, distance is more important than speed in this case. You have several running schemes or running apps that help you to buy the first 5 km.
Tip #3 - Comfortable clothing
With the right functional running clothes, you will run easier. Make sure you have running clothes with quick-drying material, this will almost eliminate perspiration. The fabric breathes and keeps your body dry. For example, cotton clothing actually holds on to sweat, which makes your clothing very heavy and can cause chafing and you cool yourself down quickly. When it is colder outside, the right running clothes are important.
Go for layers, rather than a thicker sweater. This is called the 3 layer system. Layer 1 is for perspiration, layer 2 is for insulation (keeps your body from cooling down) and layer 3 is for protective outer layer (against rain or wind).
Tip #4 - Nutrition
When running, it is important to eat and drink properly. But what is the right nutrition, timing and quantity for running? It is important to take healthy products. Your body needs the right nutrients and energy. Healthy products such as: almonds, eggs, sweet potato, whole wheat cereal, oranges, mixed green salad, canned black beans, salmon, whole wheat bread, frozen stir-fry vegetables, whole wheat pasta, chicken, mixed (frozen) berries, dark chocolate, and yogurt.
The advice is not to eat a meal two hours before you run. Your body uses a lot of oxygen and blood to digest a meal. During your run, your muscles also need oxygen and blood. Running on an empty stomach is also not a good idea. You can eat a light meal, such as a piece of fruit, up to an hour or so before your run.
Drink plenty of fluids! You lose a lot of fluids when you run. It is important to keep hydrated. Read more about tips on running in hot weather here.
Tip #5 - Stretching and Strength Training
Running is a healthy but one-sided exercise. You are only training the same muscles. The advice is to supplement your running training with strength exercises for the back, abdomen and torso. For example, as a runner, if you have weak abdominal muscles, you are more likely to have back injuries. However, regular light training of your back, abdomen and torso is usually enough to keep you running well.
With running you not only need powerful muscles but also muscles that are flexible and elastic. Stretching improves this elasticity. The chance of injuries is then also less.