Mohamad-Ali Salloum is a Pharmacist and science writer. He loves simplifying science to the general public and healthcare students through words and illustrations. When he's not working, you can usually find him in the gym, reading a book, or learning a new skill.
Runner Beginner's Guide: What you need to take into consideration?
Mohamad-Ali Salloum, PharmD • Aug 25, 2024
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Introduction
Running is a popular form of exercise that offers numerous health benefits, including improved cardiovascular health, weight management, and mental well-being. However, for beginners, it is crucial to approach running with a structured plan to avoid injuries and ensure long-term success. This essay provides a scientific guide for novice runners, focusing on the importance of starting slow, maintaining proper running form, and employing efficient breathing techniques.
Starting Slow: The Importance of Gradual Progression
For beginners, starting with walking and gradually increasing running intensity is essential. This approach allows the body to adapt to the new physical demands, reducing the risk of injuries. Research indicates that sudden increases in running volume can lead to overuse injuries such as shin splints and stress fractures. A common recommendation is the “10% rule,” which suggests increasing weekly mileage by no more than 10%.
Example: A beginner might start with a routine of walking for 30 minutes, three times a week. Over several weeks, they can gradually introduce short running intervals, such as running for one minute followed by walking for four minutes, and progressively increase the running duration as their fitness improves.
Running Form: Basics of Proper Technique to Prevent Injuries
Proper running form is crucial for preventing injuries and enhancing performance. Key elements of good running form include:
- Posture: Maintain an upright posture with a slight forward lean from the ankles, not the waist. This helps in efficient energy transfer and reduces strain on the lower back.
- Foot Strike: Aim for a midfoot strike rather than a heel strike. A midfoot strike reduces the impact forces on the joints and promotes a more natural running gait.
- Cadence: A higher cadence (steps per minute) can reduce the risk of injuries. Studies suggest aiming for a cadence of around 170-180 steps per minute.
Example: A beginner can practice running drills such as high knees and butt kicks to improve their running form and increase cadence.
Breathing Techniques: How to Breathe Efficiently While Running
Efficient breathing is vital for maintaining endurance and preventing fatigue. Proper breathing techniques can enhance oxygen delivery to the muscles and improve overall running performance.
- Diaphragmatic Breathing: Engage the diaphragm by breathing deeply into the belly rather than shallow chest breathing. This technique increases lung capacity and oxygen intake.
- Rhythmic Breathing: Coordinate breathing with running steps to create a consistent rhythm. A common pattern is the 2:2 ratio, where the runner inhales for two steps and exhales for two steps.
Example: Beginners can practice diaphragmatic breathing by lying on their back with a hand on their belly, focusing on making the belly rise and fall with each breath. Once comfortable, they can incorporate this technique into their running routine.
Tracking progress: a vital aspect of any fitness journey
It not only helps in monitoring improvements and setting realistic goals but also keeps motivation high by providing tangible evidence of progress. By systematically tracking various aspects of their running routine, beginners can make informed adjustments to their training plans, avoid plateaus, and celebrate milestones. This section explores several effective methods for beginners to track their running progress, ensuring a structured and rewarding running experience.
1. Running Log or Journal
Keeping a running log or journal is a traditional yet effective way to track progress. Record details of each run, including distance, time, route, weather conditions, and how you felt during the run. This helps identify patterns and areas for improvement.
2. GPS Running Watch or App
Using a GPS running watch or a smartphone app can provide detailed data on your runs, such as distance, pace, elevation, and heart rate. Popular apps like Strava, Runkeeper, and Nike Run Club offer features to track progress, set goals, and join challenges.
3. Race Results
Participating in local races and recording your times is a great way to measure progress. Comparing your race times over months or years can show improvements in speed and endurance1.
4. Fitness Tests
Regular fitness tests, such as time trials or VO2 max tests, can provide objective measures of your running fitness. These tests can be done periodically to track improvements in aerobic capacity and endurance1.
5. Body Metrics
Tracking body metrics such as weight, body fat percentage, and muscle mass can provide insights into how your training is affecting your overall fitness. Many smart scales and fitness trackers can help monitor these metrics.
Example of a Beginner’s Progress Tracking Plan:
- Weekly Log: Write down each run’s details in a journal.
- Monthly Review: Use a GPS app to analyze your monthly running data.
- Quarterly Race: Participate in a local 5K or 10K race and record your time.
- Biannual Fitness Test: Perform a time trial or VO2 max test every six months.
- Body Metrics: Track weight and body fat percentage weekly.
By combining these methods, beginners can get a comprehensive view of their progress and stay motivated on their running journey.
Conclusion
Starting slow, maintaining proper running form, employing efficient breathing techniques, and tracking your progress are fundamental components of a successful running regimen for beginners. By following these scientifically-backed guidelines, novice runners can minimize the risk of injuries, enhance their performance, and enjoy the numerous benefits of running.
You can watch this YouTube Video for Beginner Run Tips.
Resources:
1. Hreljac A. Impact and overuse injuries in runners. Med Sci Sports Exerc. 2004;36(5):845-849.
2. Buist I, Bredeweg SW, Bessem B, van Mechelen W, Lemmink KA, Diercks RL. Incidence and risk factors of running-related injuries during preparation for a 4-mile recreational running event. Br J Sports Med. 2010;44(8):598-604.
3. Novacheck TF. The biomechanics of running. Gait Posture. 1998;7(1):77-95.
4. Lieberman DE, Venkadesan M, Werbel WA, Daoud AI, D’Andrea S, Davis IS, et al. Foot strike patterns and collision forces in habitually barefoot versus shod runners. Nature. 2010;463(7280):531-535.
5. Heiderscheit BC, Chumanov ES, Michalski MP, Wille CM, Ryan MB. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc. 2011;43(2):296-302.
6. McConnell AK. Breathe Strong, Perform Better. Human Kinetics; 2011.
7. Bramble DM, Carrier DR. Running and breathing in mammals. Science. 1983;219(4582):251-256.
8. https://thecontinentalcamper.com/running/setting-running-goals/
9. Running 101: Tips for Beginning Runners (clevelandclinic.org)
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Mohamad-Ali Salloum, PharmD
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