How to Start Running: 10 Safety Tips for Beginners


The prospect of starting a running regime can be a daunting one, especially for those who have no experience in this popular physical activity.

You may be worried about looking silly, struggling to breathe or maybe even injuring yourself.

All of these concerns are completely understandable, but each one is also completely surmountable.

All you need to do is read the below blog and follow the listed safety tips, and you will be running like a pro in no time.

1.    Start slow and short

If you are new to running, then the easiest way to injure yourself or to put yourself off running for life is to go too hard and too fast on your first run. Instead, choose a manageable distance and then break this down into short intervals. If you need to walk in between intervals to recover your breathing, this is fine, but try not to stop moving completely.

It can be a good idea to keep your first few sessions expectation-free as otherwise, you may lose motivation before you can make any real progress.

2.    Ensure proper rest and recovery

So, you enjoyed your first run, and you are keen to get back to pounding the pavement as soon as possible? Not such a great idea. All runners, especially new ones, need to give their muscles time to rest and recover between runs – otherwise, you run the risk of a serious injury.

You should also ensure that you wear any support items that your body requires, such as a running knee support. Bearhug specialises in compression garments for athletes of all abilities and utilises the latest technological innovations for maximum support.

3.    Master your technique

Most beginners do not use the proper running technique, which makes the process of running a lot harder. You should aim to relax your body when you run and take short, easy steps rather than long strides, which waste valuable energy.

You can find out how to master your running form here.

4.    Choose the right surface

You may be wondering what is the right surface for beginner runners to get started on, and the answer is a mixture of many. A pavement is ideal for fast running as there is very little risk that you will turn your ankle. A forest or park surface is soft and therefore provides excellent cushioning, although you must be vigilant of roots and rocks that pose a tripping hazard.

Running on sand is great for calorie-burning as it requires more effort, but it can cause you to strain your calf muscles. And, for those who prefer to run indoors, you can always run on a treadmill but be warned, this type of running requires you to alter your form because the belt moves beneath your feet.

Other top safety tips for runners:

  1. Do not run alone at night
  2. Do not run with earphones
  3. Change your route regularly
  4. Always run against the traffic
  5. Choose well-lit routes
  6. Carry a mobile phone with you

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