Running for beginners: How to get started

But, a first-time runner may have some doubts about how exactly should one start running. Sharing tips on the same, Dr Sudhir Kumar, neurologist, Apollo Hospitals, Hyderabad tweeted, “There are many questions when someone plans to start #running for the first time — can I safely run? Is running on roads safe? What do we need for running? How much distance and what pace to run? I have answered some of these queries in this video.”

There are many questions when someone plans to start #running for the first time- can I safely run? Is running on roads safe? What all do we need for running? How much distance & what pace to run? I have answered some of these queries in this video. https://t.co/WLMQnFdxq2

— Dr Sudhir Kumar MD DM (@hyderabaddoctor) May 1, 2023

Revealing that he started his running journey around three years back when he was 49 years old, Dr Kumar shared that while each person is different, there are some basic tips everyone can follow. “First, you should know why you’re running. Is it for the joy of running or because you want to improve your fitness? We do not need much investment for running except a good pair of shoes,” he added.

As for the best time to run, he said, “I generally prefer mornings as there is lesser pollution and traffic on the roads. So, before you start running in the mornings you need good sleep of 7 to 8 hours.”

Concurring, Agrawal recommended avoiding running at night due to potential safety risks from poor visibility and uneven terrain. Additionally, running too close to bedtime may disrupt sleep patterns. “Ultimately, the best time to run is the time that works best for you and allows you to be consistent with your running routine while taking into account safety considerations,” he told indianexpress.com.

Elaborating that one needs to find an ideal place to run, Dr Kumar said, “If you have a park nearby or a road which is not frequented by traffic, then these places can be good for you to start running.”

Always keep a good pair of shoes and keep changing them after 800 to 1000 kilometres. (Source: Freepik)

He continued that those new to running must always start slowly. “You can start with a walk and then increase the speed to brisk walking. As for distance, you can begin with 2 or 3 kilometres. After 4 to 6 weeks, you can gradually go up to 5 kilometres. You don’t need a high pace. If you can run a kilometres in 7.5 minutes, it is ideal. For regular running, keep a normal pace to prevent a rapid heart rate which can increase fatigue. As you keep running, the running and resting heart rate automatically reduces,” he added.

On similar lines, Agrawal said, “As a beginner, start with a slow and comfortable pace to build endurance. Gradually increase your speed and pace over time but be patient and avoid doing too much too soon to prevent injuries. Incorporate intervals and listen to your body.”

According to Dr Kumar, some tips to keep in mind include: keeping a good pair, which should be changed after 800 to 1000 kilometres. “Hydration is important. Wear sweat-absorbent clothes and a smart watch, which helps measure pace and heartrate. If you have any kind of injury, take rest. Do not aggravate injury by running,” he concluded.

Here are some warm-up techniques you can do before running, according to Agrawal:

*Dynamic stretching: It involves moving your body through a range of motion to warm up your muscles and increase flexibility, such as walking lunges, high knees and leg swings.
*Foam rolling: It can help loosen tight muscles and improve flexibility. Focus on areas such as your calves, hamstrings, and quads.
*Walking or jogging: Start with a slow-paced walk or jog to gradually increase your heart rate and warm up your muscles.

Concluding, he said, “If you have any concerns about whether running is appropriate for you, it’s always a good idea to consult with a healthcare provider before starting a running program.”

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