{"id":3495,"date":"2023-05-10T13:39:36","date_gmt":"2023-05-10T06:39:36","guid":{"rendered":"https:\/\/loudhdtv.com\/ready-for-your-first-run-3-expert-tips-for-beginners\/"},"modified":"2023-05-10T13:39:36","modified_gmt":"2023-05-10T06:39:36","slug":"ready-for-your-first-run-3-expert-tips-for-beginners","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=3495","title":{"rendered":"Ready for Your First Run? 3 Expert Tips For Beginners"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><span style=\"font-weight: 400;\">About to go on your first run? Get ready to discover a sport that frees your mind, pushes your limits, and transforms your fitness levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The beauty of running is that it doesn\u2019t require too much equipment or a complicated set-up, but nailing down the basics is important.<\/span><\/p>\n<p><a href=\"https:\/\/www.runtastic.com\/blog\/en\/author\/sascha-wingenfeld\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Running expert Sascha Wingenfeld<\/span><\/a><span style=\"font-weight: 400;\"> has some useful tips for getting started as a runner, <\/span><span style=\"font-weight: 400;\">including how long you should run and how to choose the right clothing.<\/span><\/p>\n<h2><strong>Here are the 3 best tips for your first run:<\/strong><\/h2>\n<h3><strong>Tip 1: Decide how long you should run<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">For your first run<\/span><span style=\"font-weight: 400;\">, it\u2019s vital to start off with a realistic duration goal and a reasonable intensity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your expectations are set too high, you\u2019ll have a really hard time<\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/more-motivation-in-your-training-use-the-power-of-your-mind\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">motivating yourself<\/span><\/a><span style=\"font-weight: 400;\"> for further running workouts in the future. \u201cYou can always up your pace or increase the duration later on,\u201d Sascha explains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how long should your first run be?<\/span><span style=\"font-weight: 400;\"> \u201cAn ideal, and not too overwhelming, duration for a first run is about 30 minutes in total,\u201d explains Sascha. \u201cThis also includes the time necessary for a<\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/how-to-warm-up-properly-for-your-race\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> proper warm-up<\/span><\/a><span style=\"font-weight: 400;\">.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This ensures your muscles are ready for the run session. \u201cMake sure you run slowly \u2013 too slow rather than too fast,\u201d <\/span><span style=\"font-weight: 400;\">says Sascha<\/span><span style=\"font-weight: 400;\">. When you first start running, it\u2019s hard to assess your running speed. We usually tend to start off too fast. After a few runs, your body will get a feeling for the right pace and speed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be sure to track your runs with the <\/span><a href=\"https:\/\/www.runtastic.com\/apps\/runtastic\/open?utm_campaign=blog_download&amp;utm_content=in_text_banner.1&amp;utm_medium=blog&amp;utm_source=runtastic&amp;utm_term=standard&amp;ut=$uidt$\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">adidas Running app<\/span><\/a><span style=\"font-weight: 400;\"> so you can get an idea of what your <\/span><span style=\"font-weight: 400;\">pace <\/span><span style=\"font-weight: 400;\">is and if you should go slower or can go faster next time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing intervals for your first runs has proven successful.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cYou can alternate between running and walking periods. This helps you control the overall strain on your body and prevents you from overdoing it,\u201d says Sascha.<\/span><\/p>\n<h3><strong>Training plans for beginner runners<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">The adidas Running app has training plans for runners of all levels. Choose our Start to Run plan and run better in six week or 10 weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s simple: you\u2019ll tell us a little bit about yourself like your goal, when you want to start, and more. We\u2019ll devise a weekly plan to get you active and improving with each day. Download the adidas Running app to get started!<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-549797 size-full ewww_webp\" alt=\"\" width=\"1200\" height=\"800\" src-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/beginner-challenges_bp-2.jpg\" src-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/beginner-challenges_bp-2.jpg.webp\" data-eio=\"j\"\/><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-549797 size-full\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/beginner-challenges_bp-2.jpg\" alt=\"\" width=\"1200\" height=\"800\"\/><\/noscript><\/p>\n<h3><strong>Tip 2: Find the right running shoes for your feet<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">For your first run, your feet and lower body will be adapting to the new strains and sensations of hitting the pavement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe most vital piece of running equipment is your running shoes. They constitute the base for your running performance throughout the next months,\u201d <\/span><span style=\"font-weight: 400;\">says Sascha. <\/span><span style=\"font-weight: 400;\">\u201cYour first running shoes must fit your feet perfectly.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose them half a size bigger than usual to prevent your big toe from pressing against the front seam of the shoe. This will help you to avoid <\/span><span style=\"font-weight: 400;\">bruised toenails.\u00a0<\/span><\/p>\n<div class=\"rt-quote\">\n<p class=\"rt-quote__headline\">Tip:<\/p>\n<p class=\"rt-quote__text\">The adidas Running app has a shoe tracker feature. Upload your running shoe, log your kilometers, and track its lifespan. You\u2019ll know when it\u2019s time to get a new pair!<\/p>\n<\/div>\n<p><span style=\"font-weight: 400;\">\u201cWhen it comes to buying the right shoe, your <\/span><span style=\"font-weight: 400;\">foot<\/span><span style=\"font-weight: 400;\"> type is a determining factor,\u201d explains Sascha. \u201cMake sure the shoe model fits your <\/span><span style=\"font-weight: 400;\">foot<\/span><span style=\"font-weight: 400;\"> type.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to take into account the arch of your foot, whether your foot \u2018pronates\u2019, your body weight, and where you\u2019ll be running.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pronation refers to how much your foot rolls inwards or outwards when it hits the ground. <\/span><span style=\"font-weight: 400;\">If your feet are unstable, meaning they turn in (pronation) or outwards (supination), you need a shoe to stabilize your feet in the respective direction.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the three basic types of support offered by running shoes:<\/span><\/p>\n<p><strong>Type 1: Neutral shoes.<\/strong><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">These shoes are the most common.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recommended for people who do not have a pronounced inward pronation. They protect joints with cushioning to absorb the impact of footstrikes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is for people with normal and high arches.<\/span><\/li>\n<\/ul>\n<p><strong>Type 2: Stability support.\u00a0<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For feet flat or feet that roll inward (overpronate) when running.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stability shoes are firmer, with more support in the midsole.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">These shoes feel less cushioned and to keep the foot in a neutral position.<\/span><\/li>\n<\/ul>\n<p><strong>Type 3: Motion Control<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good for heavier-set runners.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">These are most stable shoes for overpronation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They provide extra support in the arch area.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lastly, consider where you will be running. If you\u2019re hitting the treadmill or flat roads, you might opt for a shoe with a smooth sole. This a wide category, and you\u2019ll find plenty of options here.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re running on trails with uneven terrain, you\u2019ll need something with traction that prevents you from slipping. These shoes are generally stiffer as the foot moves from side to side.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">See our complete<\/span><\/em><a href=\"https:\/\/www.runtastic.com\/blog\/en\/best-running-shoes-for-you\/\" target=\"_blank\" rel=\"noopener\"><em><span style=\"font-weight: 400;\"> guide for choosing the best running shoes<\/span><\/em><\/a><em><span style=\"font-weight: 400;\">.\u00a0<\/span><\/em><\/p>\n<div class=\"rt-quote\">\n<p class=\"rt-quote__headline\">Rule of thumb:<\/p>\n<p class=\"rt-quote__text\">A simple, light shoe ideally trains your foot muscles while promoting a dynamic running technique. However, this is only true if you\u2019ve a certain base condition, fitness-wise.<\/p>\n<\/div>\n<h3><strong>Tip 3: Choose the right running clothes<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">The best running clothes <\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/running-in-summer\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">will depend on the temperature<\/span><\/a><span style=\"font-weight: 400;\">, but choosing moisture-wicking and quick-drying fabrics are essential across all seasons.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They help transport humidity from the body toward the outside of the shirt or jacket to keep your body warm and dry. Especially during the winter months, this allows us to work out without going hypothermic.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cGenerally, I\u2019d say you should wear clothes that seem a little too cool. After working out for a while, you\u2019ll reach the right temperature, but your body will still get enough air to cool down \u2013 without cooling too much,\u201d Sascha explains.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-549798 size-full ewww_webp\" alt=\"\" width=\"1200\" height=\"800\" src-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/beginner-challenges_bp-5.jpg\" src-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/beginner-challenges_bp-5.jpg.webp\" data-eio=\"j\"\/><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-549798 size-full\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/beginner-challenges_bp-5.jpg\" alt=\"\" width=\"1200\" height=\"800\"\/><\/noscript><\/p>\n<p><strong>Summer running clothes tips:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dress lightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wear lightweight fabrics that move with your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burn easily? Look for clothes that have an Ultraviolet Protection Factor (UPF) rating of at least 30.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid shorts that cause thigh chafing: they should be long enough to cover vulnerable areas of the skin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid cotton as this absorbs moisture<\/span><\/li>\n<\/ul>\n<p><strong>Winter running clothes tips:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In winter, layering up is a must.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a base layer made out of polyester or merino wool.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose an insulating second layer, such as a fleece jacket.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wear a shell layer such as a windbreaker.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t leave skin exposed: wear gloves or a top with thumb holes and use a neck warmer and headband.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Want more tips? Check out these useful<\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/8-extremely-useful-running-tips-for-beginners\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">expert running tips for beginners<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that you have a bit more information, we hope you are feeling more confident and excited about your first run! It doesn\u2019t matter how far or how fast you go. Just enjoy yourself!<\/span><\/p>\n<h3><span style=\"color: #282e36; font-family: AdihausDIN-Regular, sans-serif; font-size: 16px;\">***<\/span><\/h3>\n<\/div>\n<p><script type=\"opt-in\" data-type=\"text\/javascript\" data-name=\"marketing\">if(!isRussia){\n            \/\/check Cookie Opt out and User consent\n            if(!run_getCookie(\"tp-opt-out\")){\n                !function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n                n.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\n                n.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;\n                t.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,\n                document,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n                fbq('init', '1594940627485550'); \/\/ Insert your pixel ID here.\n                fbq('track', 'ViewContent');\n            }\n        }<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>About to go on your first run? Get ready to discover a sport that frees your mind, pushes your limits, and transforms your fitness levels. The beauty of running is that it doesn\u2019t require too much equipment or a complicated set-up, but nailing down the basics is important. Running expert Sascha Wingenfeld has some useful &hellip;<\/p>\n","protected":false},"author":3,"featured_media":3496,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-3495","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/3495","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3495"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/3495\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/3496"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3495"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}