Running - what should you know about it? A beginner's guide to running

Ensure the right pace

One of the biggest mistakes beginner runners make is to overdo it when adapting their body to the new hobby. The first running routes should be covered at a moderate pace that allows you to talk freely with another person. Too much intensity at the beginning of the running adventure can cause rapid burnout, excessive frustration, and even lead to more or less serious injuries. The key to success is slow and gradual getting used to a completely new form of physical activity. It is therefore worth ensuring optimal conditions for your muscles, joints and nervous system, and protecting it from premature exhaustion.

Start your training with intervals

Short interval training sessions are an extremely valuable way of adapting your body to running. It is advisable to first alternate between running and walking, which over time will lead to the development of a single and optimal running pace. Beginner runners should put their pride in their pockets and start with the real basics, and small interval runs are a perfect example of this.

Don't forget about diet and hydration

The right number of calories and the necessary vitamins and minerals are extremely important for beginner runners, who will use a lot of energy during their first training sessions to adapt their bodies. However, increased sweating while running will cause a loss of valuable electrolytes, which can lead to disruption of muscle function, involuntary muscle cramps, and faster fatigue. That's why, in addition to a balanced nutrition plan, you should take care to hydrate your body during training. The Iso Plus isotonic drink by Olimp Sport Nutrition is a good solution; it will support water absorption and help maintain appropriate resistance during prolonged endurance exercise.

The key role of regeneration

After every running workout, it is important to ensure optimal regeneration. The body needs to rest after the distance covered - every form of physical activity causes a change in biochemical and physiological parameters, which return to normal after a while. However, many beginner runners subject their muscles, joints and other internal organs to several exhausting workouts in a row, which prevents them from regenerating sufficiently. It's not hard to guess that this type of behaviour increases the risk of dangerous overtraining.

Warm-up and stretching

Not only beginner runners underestimate the role of these two elements of a training unit. Both the warm-up and stretching have incredibly important functions for the body. Thanks to them, the musculoskeletal system is less prone to injury, regeneration is more effective, and running enthusiasts can achieve even better results during their workouts. Just 20 minutes of warm-up and stretching is enough to experience their valuable role for the musculoskeletal system.