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Introduction to Running

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Running' is a great game because it’s simple, and Running has been described as the world’s most accessible & cheap sport. Which offers health benefits to your body.
Running' can refer to any variety of speeds from jogging, walking, to plenty of reaction drills and short sprints, which should ensure a much sharper performance. Running' cannot be just for the racing but for also fitness, it can also, be used when training for sports that have running or endurance components.

Choosing the right club and distance according to your need.

People start run for many reasons for?
Decide to start running to improve your fitness, or feel better, or to lose weight, or keep fit, other activities or to enter and compete in one of many running events. Distance and time should be chosen based on your physical strength your goal. Running clubs are a great way to meet new likeminded people in addition many people feel safer when running with others. Or those are experienced runners get an opportunity to run with them. There can be many more reasons why people want to join the running clubs. Mostly' all running clubs have split groups based on ability and goals. The groups are led by experience runner. Which improve your experience and the required level of fitness? Mostly club cater for all levels of Running. Still while choosing the club, you should inquire rightly what type of events they do cater for.

Different types of running events

  • Sprints (100m, 200m, 400m),
  • Middle distance (800m, 1500m)
  • Long distance (3000m Steeplechase, 5000m, 10,000m)
  • Hurdles (110/100m, 400m)
  • Relays (4x100m, 4x400m)

Important running tips for beginners


As a new runner, you try run the first few sessions naturally and without any expectations. Which will increase your motivation.
In your initial time' you shouldn’t plan on running the entire distance in one go. Set a track that is within your level of ability, and try to improve on your times and pace. “Break it down into intervals and try to keep them short at the beginning. After some time, you can start lengthening the running sections and reducing the walking: begin by alternating between 2 minutes of jogging and 2 minutes of walking. Increase your running intervals by one minute per workout until you can run the entire distance at a stretch without having to walk and gradually increase the distance.
30 - 60 minutes is he ideal duration for a beginner to start with.
Please don't start out runing too fast.

Most beginners people start out running too fast and pay the price for this mistake within just a few minutes. Frustration, overexertion, pain or even injuries are just some of the consequences. Therefore, start running at a moderate pace. You should maintain the same pace for the entire distance. Only those who give their body time to gradually get used to the new speed will have long-term success. “Many people who have not run much before struggle to find a consistent pace they can sustain for a long period of time. They often go to hard with the end result being fatigue and them being forced to stop due to exhaustion. It is recommended, you should start race at a slow pace, don't faster.

Join a running group


Joining a team of likeminded people all looking to improve their running ability will always be a positive experience. Group training you can improve both motivation and performance. Only will it push you out of your comfort zone, but it will give you some accountability to running and will be more enjoyable running with others.

Join a running clubs
Nearly all clubs make new members feel welcome. Training as part of a group can improve both motivation and performance. Clubs are not elitist and generally cater for everyone. They tend to be no pressure environment, with other members happily offering support and advice. Clubs will also provide structured training session to suit your level of fitness and your goal.


    Gear that a Runner Should Consider:

  • Shoes
  • Shirt/Shorts
  • Sunscreen
  • Hat or Visor
  • Sunglasses
  • Hydration Method
  • Compression Socks
  • GPS
  • Reflective Clothing
  • Nutrition Aids/Supplements

Shoes are essential to ensuring, you are free. You don’t need any expensive equipment. Your only expense will be your running training shoes. Which you are in the least amount of pain possible when running. Search and wide for a nice comfortable pair of shoes that fit you to a feet. Shoes is important to get properly fitted, this is vital for injury prevention and improved performance. If you plan, running apparel, accessories, and more, which you can do according to your budget?

Benefits of running


  • Long distance running has a positive effect on the heart and helps lower the risk of cardiovascular disease. Slow and steady jogging on the treadmill or the road can work your heart properly, help mobilize the fat, and prevent artery clogging. Runners have increased lung capacity which strengthens lungs, it can help prevent high blood pressure, arteries expand and contract as you run which keeps arteries fit and keeps blood pressure within normal range.
  • Running strengthens your immune system.
  • Running is an excellent workout for weight loss. While running burns calories, in order to lose weight, this should be combined with a healthy, balanced diet.
  • Running can also increase joint strength and stability and increase bone density.
  • Helps Fight DepressionnPinit. Runners also find that running not only helps build confidence but also relieves stress.
  • Healthy. No side effects, only benefits. Once you get used to running for at least 10 minutes a day, you will feel the urge to run every day and also have a competitive spirit to outdo the previous day’s performance.
  • If you are in a medical condition. you should seek the advice of your Doctor before commencing any physical activity.

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