How to Practice Running

The benefits of regular exercise are well known and well documented. Jogging 3 times a week for 30-40 minutes each time is a great way to build endurance and build muscle while burning fat. Regular jogging habits also help reduce the risk of developing health problems, such as type 2 diabetes, heart disease and stroke. ^{[1] X Trusted Source National Health Service (UK) Go to Source} It can be a little confusing to get started if you’ve never run before. However, if you plan ahead and gradually get used to the new routine, you will soon see the benefits of running!

Table of Contents

Prepare running shoes, apparel and accessories

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Choose a comfortable pair of running shoes. When browsing through the many styles of running shoes on the market, you can feel confused about which shoes to choose. However, a new study shows that the best running shoes are the ones you feel most comfortable with. ^{[2] X Research Resources} Go to a shoe store and try on 4 or 5 pairs of running shoes. Take the time to try on shoes and choose the shoes that you feel most comfortable with. ^{[3] X Research Sources}

If possible, you should jog around the store to feel the shoes as you run.
Wear your usual running socks to gauge the fit.

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Change running shoes every 600km – 800km. Worn running shoes will no longer have the same good shock absorption effect as before. When you start running, keep track of the distance covered and buy new shoes after running about 600 km – 800 km to prevent foot pain and injury. ^{[4] X Research Sources}

If the heel is not too worn, you can still use it for walking.
Even if it doesn’t look like much, running shoes that last a year can become uncomfortable as time changes the quality of the sole.

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Wear weather-appropriate clothing. You don’t have to wear professional clothes to run, but your suit should be comfortable and easy to move around. It is also important that clothing has a protective effect on the body under environmental conditions. Choose lightweight items like shorts and t-shirts if the weather is warm. When it gets cold, you need to wear long sleeves, long pants and windbreaker, scarf, hat and gloves. ^{[5] X Research Sources}

Choose synthetic fabrics like rayon, nylon, or spandex, as these have good moisture wicking properties. Wool is also a good choice if it’s really cold outside.

Tip: Regardless of the outdoor temperature, you should protect yourself from the sun while jogging. Apply sunscreen with a minimum SPF of 30. ^{[6] X Trusted Source American Academy of Dermatpogy Go to source} Protect your eyes with sunglasses that block UV rays.

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Bring a water bottle. Our bodies need more water when running, so you need to bring water to prevent dehydration. Choose a lightweight bottle that’s easy to carry or attach to your belt while jogging. ^{[7] X Research Sources}

Choose a water bottle so that you have enough to drink during the run, especially when running through places where you cannot afford to refill water. Calculate to drink 4-6 sips of water after 15-20 minutes of running.

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Wear a dedicated running belt or a stomach bag for errands. You won’t want to carry a lot of heavy stuff when you run, but there are items (like phones, keys, ID cards) that can’t be left out. Look for a running belt or a lightweight stomach bag to hold all your essentials.

You can buy running belts online or at sporting goods stores.
Some running bags or belts come with a stomach bag or water bottle clip.
If you are concerned about safety, you can carry a siren and pepper spray in your stomach bag.

Choose a running route

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Choose a flat road surface when starting to run. Running on bumpy trails can be a great workout, but it can be tough if you’re new to running. When you start running, it’s a good idea to choose flat surfaces like paved roads or a running track around the stadium. ^{[8] X Research Sources}

The stadium track has the advantage of being quieter than regular pavement and pavement, so it also has less impact on the feet, knees, hips and spine.

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Jog in a familiar and well-lit area for safety. Find places with good views and avoid remote areas. Try to choose an area that you are familiar with and often pass by to reduce the risk of injury or attack while jogging. ^{[9] X Research Source}

Ideally, have a companion. That way, you’ll always have someone by your side in case something goes wrong. ^{[10] X Research Source}
If you run in the dark or run in poor visibility conditions, wear light-colored clothing so other drivers, cyclists or runners can easily see you.

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Choose an indoor track or treadmill to avoid bad weather. An indoor run is a good alternative to an outdoor run if the weather turns inclement or the air outside is unsafe. Head to the gym or fitness center for a run on the track or an indoor treadmill if you don’t want to run outdoors. ^{[11] X Research Source}

Running outdoors is more intense than running indoors because you have to fight wind resistance, but you can compensate by setting the incline on your treadmill to 1%.
To reduce your risk of injury from repetitive movements when running indoors, it’s a good idea to vary your running speed from time to time (and also the incline if you run on a treadmill).

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Calculate your running track and track your running with the running app. Running apps are very useful if you want to track your running distance, running speed, and calories burned. ^{[12] X Trusted Source PubMed Central Go to Source} Many apps also allow you to pre-set your running route, a very useful feature if you plan to run in a new or unfamiliar area. Install one of these apps on your phone or fitness device and familiarize yourself with its features before you start running.

Some popular running apps include Runkeeper, Map My Run, Runtastic, and Pumatrac.

Create a healthy running habit

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Fuel your body with a protein-rich meal 2-4 hours before running. Eat a light, healthy meal rich in protein, healthy fats, and fruits and vegetables before each run. ^{[13] X Research Source} To give food time to digest and avoid discomfort, you should wait at least 2 hours after a full meal or 30 minutes to 2 hours after a snack before starting to run. ^{[14] X Research Source}

Good sources of protein include poultry breast, seafood, beans and low-fat dairy products.
Healthy protein will provide energy for running. It also builds muscle and helps you recover from workouts.
If you run for weight loss, try increasing your intake of fruits and vegetables, lean protein, and whole grains. Cut down on sugary drinks, processed foods, and fatty foods. ^{[15] X Research Source}

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Prepare for running by walking regularly. Before you jump into the running routine, start with walking, especially if you’re new to exercise or aren’t physically fit. ^{[16] X Trusted Source National Health Service (UK) Go to the Source} Start with 15-20 minute walks a day, 3-4 days a week. From there, you’ll gradually increase your walking speed until jogging becomes a logical next step.

When you’re ready to run, it’s still a good idea to start each run with a brisk walk. Walking is a great way to warm up your body.

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Warm up about 5-10 minutes before jogging. To increase blood circulation and prevent muscle and tendon injuries, it is extremely important to warm up before running. You should spend at least 5 minutes before each running session doing light warm-ups that focus on the legs and lower body. Some warm-up exercises include: ^{[17] X Trusted Source National Health Service (UK) Go to source}

Brisk walking
Stuck in place
Knee elevation step
Step aside
Climbing stairs

Do you know? You’ve probably heard that stretching before a run is important, but actually stretching before cardio can put extra strain on your muscles. Instead, you should focus on warm-up exercises before running and save stretching exercises for the cooling down period after running. ^{[18] X Research Sources}

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Alternate between jogging and walking when you’re new to running. When you start running, even if you’re already in good shape thanks to another sport, you’re still using new muscle groups and will need to adjust accordingly. So let’s start slow. For example, for the first few runs, you can alternate running for 5 minutes and then walking for 2 minutes to the end. ^{[19] X Trusted Source National Health Service (UK) Go to Source}

As you get used to running, you will gradually maintain a longer running time before switching to walking.

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Maintain correct posture while running. Most people assume that how far and how long you can run depends entirely on endurance and determination, but in fact, correct running posture also has a significant impact on your performance. To get the most out of running and avoid injury, you need to remember: ^{[20] X Trusted Source National Health Service (UK) Go to source}

Keep head and neck straight, relax jaw muscles
Relax your shoulders and swing your shoulders back and forth
Bend your arms at a 90° angle and your hands are relaxed (but not floppy).
Leaning forward slightly but not crunching
Keep hips balanced and steady
Avoid lifting your knees too high
Land gently with the midfoot (do not land on the heels or toes)

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Breathe steadily while running. Keep your breathing steady while running and belly-breathe – that is, take deep breaths into your belly instead of shallow breaths in your chest. Try taking one breath for every two steps you run to keep your breathing steady. ^{[21] X Trusted Source National Health Service (UK) Go to Source}

People often gasp or breathe quickly and shallowly while running. However, you will get more oxygen and maintain your energy better if you breathe slowly and deeply.

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Stay hydrated while running. You will easily lose water while jogging, causing the body to lack energy, even harming health. You should drink at least 480 ml of water within 1-2 hours before running, and drink 4-6 sips of water every 15-20 minutes during the running session. Drink 400-480 ml of liquid after completing the jogging session. such as muscle recovery drinks or smoothies. ^{[22] X Research Source}

Often water is the best drink you can drink while jogging. If you don’t like the bland taste of the water, you can squeeze a little more lemon to add flavor.
For a 60-minute run or longer, or running in more challenging conditions (like rough terrain or inclement weather), you can use a sports drink to help replenish your energy.

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Cool down after a run by walking and gently stretching. After running, you can avoid stress on your heart and muscles by cooling down your body. End your run with a 5-10 minute walk, then gently stretch to loosen your muscles. ^{[23] X Trusted Source National Health Service (UK) Go to the source} Do a few static stretches and hold each pose for 15-30 seconds. ^{[24] X Trusted Source National Health Service (UK) Go to Source}

Choose stretches that focus on the legs and lower back.

Keep practicing

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Make a regular exercise schedule. A regular schedule is key to maintaining a workout routine. If you find the right time of day and stick to it, it will be easier for you to maintain a regular and regular exercise regimen.

Find a time of the day when you have enough time to jog and don’t feel pressured or rushed.
Try to jog regularly at least twice a week for best results. ^{[25] X Trusted Source National Health Service (UK) Go to Source}

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Gradually increase running time and distance. When your fitness is better, gradually increase the intensity of your exercise to prevent your body from getting too used to the exercise and reducing its effectiveness. Try to increase your mileage by 10% per week. ^{[26] X Research Sources}

Thus, if you normally run 8 km per week, next week you will run about 9 km.

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Set specific goals. Goals can help you stay focused and have something to strive for. Think of a specific goal or challenge you want to achieve and try to achieve it. ^{[27] X Trusted Source National Health Service (UK) Go to Source}

For example, you might strive for a specific time and distance goal like running 1.5 km in 10 minutes.
Training for a running competition is also a great way to set goals for yourself and stay motivated. For example, you could train for a 5km race or sign up for a charity run.

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Change your running routine to stay motivated. Changing your running routine is an important factor in challenging your body to avoid falling into a situation where the exercise becomes too easy. Variety is also crucial to combat boredom or discouragement with your workout routine. Try running different routes, varying speeds and distances, or varying indoor and outdoor running environments. ^{[28] X Trusted Source National Health Service (UK) Go to Source}

Running on new terrain is also a way to change the training routine. Try incorporating steep hills or stairs into your running sessions.
Run in intervals. This is a method of alternating bursts of vigorous running for a few seconds, then returning to a normal pace for a few minutes.
Alternatively, you can choose a milestone to sprint there, followed by returning to normal speed for a few minutes before selecting another milestone to sprint and back to normal speed again. Usually, so on. ^{[29] X Research Sources}

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Find a companion. Running with someone else is a great way to stay motivated and accountable. Ask among friends, relatives or colleagues if anyone is interested in running with you. ^{[30] X Trusted Source National Health Service (UK) Go to Source}

Ideally, you should run with someone who is as skilled and experienced as you, so that it’s easier for both of you to keep up with each other.
If you don’t have anyone running with you, look up running community websites online. Many websites also have services to help connect people who want to find a running mate or find a running group.

Advice

If you’re jogging on a track/bicycle track, be sure to run to the right so others can pass.
If you’re running outdoors, wear bright, conspicuous clothing and a reflective vest if you’re running in a dark place.
It’s better to slow down for short distances than not to run at all! Don’t forget that even if you can’t run fast or achieve long distances, you’re still better than someone who just sits on the sofa all day.
If you try to run as far as you can at least once a week, even if it’s less than 1.5 km but don’t miss a week, your distance will increase every week.
Listening to music while running can also help you stay motivated and make your run more enjoyable.
If you have good motivation before running, you will be more interested in running. Wear comfortable clothes, listen to appropriate music, have a few cups of coffee, and get ready to run until you’re in high spirits.
Never lower your head when jogging, because this posture will make you tired faster. Keep your head up and chest out as you run.

Warning

If you have any health concerns, such as heart or joint problems, talk to your doctor before you start jogging. Your doctor can give you advice on how to exercise safely.
If you feel injured while jogging, stop immediately and see a doctor as soon as possible. You could get worse if you keep running.

Steps