How to Start Running
To start running, put on simple, comfortable clothes and tennis shoes, and do 5-10 minutes of warm up stretches, including lunges and squats. As you're running, try to maintain good posture, swing your arms, and make an effort to land each step toward the front of your foot. At the end of a run, be sure to stretch for 5-10 minutes to loosen your muscles. Once you have an idea of your abilities, start a training program that incorporates running into your daily exercise routine, whether it's through interval training or long-distance running.
Warm up for five to ten minutes before each run. You should always do this--but it is especially crucial when you're first starting out, as your muscles are unused to the stress of running. Try dynamic stretches. Traditional, static stretches (touch your toes and hold the pose) are most effective when they follow a period of activity. Save the static stretches for after you run. Dynamic stretches may include lunges, squats, high-knees, and deadlifts. The key here is to limber up and get your muscles working before you settle into a heavy run. Breathe deep, steady breaths. Running is a highly aerobic exercise, and you will need to keep a constant flow of oxygen cycling through your body. Focus on each breath: in... out... in... out... Breathe in through your nose and out through your mouth. Nose-breathing is much more efficient than mouth-breathing, and you will find that you do not become so out-of-breath when you are taking measured breaths through your nose. Breathe from your belly, not from your chest. Make a conscious effort to fill up your stomach with deep breaths. You'll be able to absorb more oxygen this way, and your muscles will be able to carry you further before they tire. Be aware of your running form. Everyone's body is unique, and every runner has a slightly different gait. Start running and work out what feels right for you. Pump your arms in compact swings. Keep them from swinging out of control, but do not tense them up. Stand upright with a slight forward lean. Keep your back straight. Pick your feet up high so that you don't trip over anything; but do not bounce off of the ground, as this transfers more force between your body and the ground. Try to land softly in order to reduce stress on your knees, ankles, and feet. Take comfortable strides. When you begin to run, you will notice that you fall into a natural stride length. This may vary between sprinting, jogging, and running long-distance. Notice your foot strike. When you run in place, you should land on the balls of your feet. This is how you were naturally supposed to run, so when you check your form, you want to either land on the balls of your foot or the middle. In general, however: when you run faster, your foot will strike the ground further forward toward the toe. If you are regularly heel-striking, your strides may be too long. Relax your upper body, but hold your back straight. If you hold yourself completely stiff, you'll run more slowly. Keep your arms and shoulders loose, and keep your weight centered. Keep your head and neck relaxed. When you try to control your head, the tension can extend down through your spine and the rest of your body. This can tire you out earlier than you'd tire otherwise. Instead of focusing on your upper body, try to focus on your stride. This will help you improve your technique and keep your mind off of your head, shoulders, and neck. Let your arms swing in a controlled, compact movement. This should feel natural--let them swing with your stride. Stretch after running. Stretch all of your muscles, but focus especially on your legs. Stretch your calves, your quadriceps, your hamstrings, and your core. Breathe slowly and deeply and focus your attention on each muscle as you stretch it. Stretching will loosen your tight muscles and lessen the risk of muscle cramps. It's important to stretch after any intense workout. Stretch until you feel relaxed and loose. Try to stretch for at least five minutes. Consider listening to music while you run. Running to a beat may keep you motivated. However, some runners contend that an artificial beat will keep you from running in the natural rhythm of your body, and that this can make your running less efficient. If you listen to music, wear earbuds--nothing loose or bulky. Hook the earbuds up to an iPod, a smartphone, or any other digital audio device. Consider buying a strap or a holster to keep your device from coming loose with the impact of running. Otherwise, consider simply holding it in your hand for security. Keep in mind that a steady stream of song will distract you from your surroundings. You may not hear cars, bicycles, or other pedestrians. If you run while listening to music, you will need to be more visually aware of your surroundings. Some people prefer to run to slower songs, and some prefer a quicker tempo. Pick something that makes you excited to run. If you feel ready--go for a run today. No amount of reading will fully prepare you. You have plenty of time to buy gear and improve your technique, but the world's nicest pair of running shoes will take you nowhere if you don't start running. You can run almost anywhere: down the sidewalk, through the park, around the track at a local school. Stay out of the street, when possible. You will be moving more quickly than the average pedestrian, and cars may not notice you so easily. If you have a gym membership, consider running on the treadmill. This controlled environment may feel more comfortable at first. The motion of running may feel uncomfortable at first. This is normal. You are putting tension on muscles that you don't normally use, and the practice of running itself will make these muscles stronger. Don't worry about the gear, at first. When you're just starting out, you don't need a pair of fancy running shoes. Old sneakers will do. If you decide to make a serious practice of running, then you may want to consider buying running shoes. Run in simple, comfortable clothes: gym shorts, a t-shirt, and a sports bra if necessary. Don't wear anything too heavy or constricting. Wear socks. Your feet will sweat when you put them to work, and socks will keep your feet from chafing against your shoes. Running barefoot can reduce the risk of injury to your foot, but only if you are running on a forgiving surface. If you live near the beach or a grassy area, consider running barefoot--but look out for broken glass and other sharp objects! Warm up before you run and stretch after you run. Again: practice dynamic stretching during your warm-up, and save the static stretches for afterward. Take 5-10 minutes before and after to loosen up your muscles. This will dramatically reduce the risk of cramps. Dynamic stretches (i.e. lunges, deadlifts, squats) focus on movement; you are priming yourself for intense cardiovascular activity. Static stretches (i.e. the butterfly stretch and some yoga poses) involve focusing on each muscle in turn and holding poses; you are loosening up muscles that have become tight through physical strain. Be aware of your surroundings. If you are running at night, keep to well-lit areas. Do not stop for long, if you can avoid it, whether you are stopping to talk with a stranger or to tie your shoes. Tell a roommate or a family member where you will be running, and tell them when to expect you back. If you are running during the day, look out for cars, bicyclists, and other pedestrians. Be constantly aware of your surroundings, and be prepared to change course at any time. You cannot always count on cars to stop for you. Make yourself visible. If you will be running in an urban area amid a lot of car traffic, wear bright colors. This will help cars, buses, and bicyclists notice you when you cross busy streets. Consider sprint training. Sprint training builds upon short, powerful bursts of speed punctuated by periods of rest. It is an excellent way to build muscle, burn calories, and raise your metabolic rate. If you are short on time and you like to run fast, you may want to try sprinting. Sprinting is a useful skill for sports that require players to move quickly and powerfully with rests in between--football, for example, or baseball. Sprinting is a leg-heavy workout. If you begin to sprint regularly, you may significantly bulk up your thighs and calves. Warm up. If you're running around a track, take one lap at a walk and another at a jog. Limber up your muscles with dynamic stretches, preparing your mind and body for the oncoming sprints. Again, don't stretch now--stretch later. Warm up your core muscles and your legs with dynamic core-building exercises like lunges and deadlifts. Run as fast as you can for about 30 seconds. The length of your sprint is up to you: some prefer to sprint a specific distance, and some prefer to sprint for an allotted time. As a loose rule of thumb, try to keep your sprint to 30 seconds or less. Sprinting is interval training--meaning intervals of speed and rest. After each sprint, rest (stand in place or walk slowly) for about a minute: roughly double the time for which you were sprinting. When you rest, stay on your feet. Continue this cycle of run-and-rest for 15-20 minutes, or until you are ready to quit. Don't go too hard at first. Sprinting is intense, and you will wear out quickly until you've been at it persistently for a few weeks. Run faster by using your entire body. Shifting your core too far forward can lead to injury, but in increments it may make you run slightly faster. Swinging your arms in loose, controlled bursts may amplify the movement of your legs. Use your arms for momentum. Keep them in a straight line, mirroring the movement of your legs. Keep them loose and not hunched up to your shoulders. You may find that when you lean your core slightly forward, your body runs a bit faster to balance out your weight. This can be helpful when running uphill, but it can also lead to injury. Be careful, and take this method with a grain of salt. Take breaks. Avoid sitting down; walk slowly or keep standing. This will prepare your body for the next sprint by giving your lungs time to re-oxygenate. If you experience chest, stomach, or leg pain, stretch out and stop sprinting for the day. Your body is telling you it should not be doing what you're making it do. Better to stop and sprint another day than to push yourself into an injury. Sip water; don't gulp. If you need water between sprints, take small sips. Don't guzzle or gulp, even if you're very thirsty; drinking too much water in the middle of a run can cause painful stomach cramps. It's very important to stay hydrated, especially if you're sprinting on a hot day. If you become dehydrated, you may become dizzy and faint. If you don't drink water during your run, make sure to drink plenty before and after. After 15-20 minutes, cool down and stretch out. Gently work your muscles after your sprints to reduce the risk of cramping and shin splints. In addition to stretching, perform light versions of the dynamic warm-up stretches: a few light lunges, a few brief squats. Walk around for a bit before you sit down. If you are on a treadmill, walk for another minute or so at a low speed. Take deep, slow breaths and let your heart-rate return to normal. Consider long-distance running. This type of training places the emphasis on endurance over speed. You will run more slowly over much longer distances--perhaps even a marathon. Consider the muscles that you want to build. Long-distance runners tend to become lean and sleek, where sprinters are more powerful and compact. Get the right fit for your shoes. Make sure your running shoes fit your feet as close as they can without being too tight. If your shoes are too tight, you may develop blisters midway through a long run. The longer you run, the better your shoes need to be. If you run every day, your shoes may only last as much as 4-6 months. If your feet begin to hurt whenever you put on your running shoes, it may be to get a new pair. Some shoe stores can design shoes specifically for your feet. If you can afford it, consider getting shoes that match your arch and foot shape, as this will make your stride more natural. Start with a 30-minute run. Run at 50-75% of your top speed to conserve energy. If you need a break, slow down to a slow jog. Do not stop. If you live near a school, consider running around the track. Standard-size tracks are a quarter-mile long per lap. If you are completely new to running, start by running a mile. If you have been running for a while, you can build up to three, four, or even more miles. If you live near a park or an open-space preserve, consider trail running. Be aware that hills and rough terrain will make it more difficult to run, especially at first. If you have a gym membership, consider using the treadmill. A treadmill makes it easy to track your speed and the distance that you have run, and you may prefer to start out in a controlled environment. Load up on carbohydrates. Carbohydrates are full of the energy that your body wi If you're planning to run a 10k (a 10-kilometer race; 6.2 miles) or something even longer, it's wise to eat high-carbohydrate foods a day or two before. You don't want too much fiber, protein, or fat, and your food should be easily digestible to avoid nausea during a race. Tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt, and juice are all high-carb, easy-to-digest options. Fruit contains plenty of carbohydrates, but many fruits are high in fiber, and fiber is not easily digestible. Peel the skin beforehand to keep your fiber levels down. Don't worry about the calorie count--calories are just energy, and when you run long-distance you will burn most of this energy long before it is stored as fat. Consider eating energy goo (such as Gu gel or Clif Shots). The packets are filled with concentrated sugar and carbohydrates; they are also available in a chewable block form (Clif Shot Bloks). The formula replenishes your glucose sugar levels, and one packet should give you an energy burst about 20 minutes after you eat it. If you do decide to use energy goo, test it out while you are training--at least a week before a big race. You don't want stomach troubles during a long race. Warm up. Walk briskly for 5 minutes before you start running. This will get your circulation going without expending too much energy prematurely. You want to prime your body for its impending feat of endurance. Again, perform core-building exercises like lunges and squats. Warming up is essential whether you are sprinting or running long distances. Pace yourself. If you start out too quickly, you'll tire quickly and you may have trouble finishing the run. Instead of running all out (like you would in a sprint), run at a pace you can keep steady. You'll last much, much longer. Be aware of your limits. Build distance slowly, patiently, and you will find yourself improving. Jog when you're tired. When you're feeling tired in the midst of a long run, try lowering your pace to a slow jog and building back up to running as soon as you can. Slowing down to a walk will break your flow and may drastically limit how much ground you cover. Stay hydrated. When you sweat, your body becomes dehydrated quickly, and it is of the utmost importance that you stay hydrated during a long run. If you take water with you on your run , only drink small sips. Gulping down large amounts water in the middle of a run can cause cramps. Keep your water cold, if you can. The colder it is, the more quickly it will be absorbed into your system. Cool down. At the end of your run, downshift to a jog, then a walk. Breathe deeply and slowly. Your heart should be beating near its resting rate by the time you stop. Take time to stretch and breathe. Ease out of the run.e You may cramp if you sit down immediately. 
Warm up for five to ten minutes before each run. Breathe deep, steady breaths. Be aware of your running form. Take comfortable strides. Relax your upper body, but hold your back straight. Let your arms swing in a controlled, compact movement. Stretch after running. Consider listening to music while you run. If you feel ready--go for a run today. Don't worry about the gear, at first. Warm up before you run and stretch after you run. Be aware of your surroundings. Consider sprint training. Warm up. Run as fast as you can for about 30 seconds. Run faster by using your entire body. Take breaks. Sip water; don't gulp. After 15-20 minutes, cool down and stretch out. Consider long-distance running. Get the right fit for your shoes. Start with a 30-minute run. Load up on carbohydrates. Consider eating energy goo (such as Gu gel or Clif Shots). Warm up. Pace yourself. Jog when you're tired. Stay hydrated. Cool down. 