Maybe you feel the urge to try running. It's a natural way of moving that we've largely gotten used to. For example, if you work in an office, on a computer or make your living in a sedentary way, running can be a great compensation for the lack of movement for our bodies. If you approach it sensibly and correctly, it is very likely that you will feel better, not only physically, but mentally. Both are interconnected and if we perceive an improvement in the physical aspect, it also contributes to overall satisfaction and personal well-being.
We will try to give you some recommendations on what to avoid in the beginning and we will of course also touch on the possibilities of how you can effectively contribute to the development of your efforts with the help of a smart watch or wireless headphones and listening to music.
Samsung Galaxy Watch5 Pro
Food, drink and sleep
Many people believe, especially if they also want to lose a few kilos with the help of running, that it is best to give the body a good workout and preferably on an empty stomach. However, that doesn't really make much sense. The most common consequence of such a procedure is the loss of the necessary proteins and the weakening of the muscles whose service you need. It won't be any glory in terms of energy either, which is related to the resulting level of your performance. So it certainly doesn't make sense to starve, but rather to reach for something smaller, so that you have something to draw on energetically. Fluids are also important, ideally before and after exercise, with the fact that if you reach for clean water, you will do best. A sufficient amount of sleep is no less important. After a sleepless night, your movement won't do much good. You're more likely to make mistakes that can ultimately discourage you overall.
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There is no rush
One of the most common ailments at the beginning of running is unnecessary and often inadequate speed. It's not a race. It is always better, if you are just starting out with running and have no experience in other sports, for example, to focus on endurance-type running and not to overestimate your strength. It is not out of the question to try, for example, Indian running, i.e. a typical alternation of running and walking. In the very beginnings, for example, just walking uphill can be very effective. Gradually, however, it is good to focus not on speed, but on uniformity. Try to choose a pace that you can more or less maintain throughout your training.
Garmin Forerunner 255 running watch
Stretching and movement preparation
An often underestimated aspect of running is stretching. Here, it fulfills the function of preparing the body for physical activity, the aim of which is to improve the perceived elasticity of the muscles and achieve comfortable muscle tension. Thanks to the preparation, you will feel greater muscle control, flexibility and range of motion. Breathing is no less important. As part of the preparation, it is therefore advisable to take a deep breath. This way you avoid the well-known stabbing in the side, for example. If we underestimate this side, the body's reaction can again be discouraging at best. If, for example, you do not have a more experienced friend in your area, it is not a bad idea to consult an expert, i.e. a trainer or even a physiotherapist, who will guide you in the right direction in this regard and provide other useful recommendations that will ultimately lead to your greater satisfaction and better performances.
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Clothes, layers and shoes
The question of adequate clothing and layers is most relevant in the winter months, the basic principles, but also apply to transitional periods. It is certainly not advisable to overdo it with clothes. If you get hot during training thanks to oversized clothing, it can become quite a suffering instead of a useful active relaxation. After a few minutes of running, you should be comfortable in terms of temperature, and you shouldn't feel cold, but you shouldn't be sweating too much either. In winter, 2 to 3 layers should be absolutely sufficient, if you are planning a more intense event, you can reduce the number of layers by one. The financial aspect leaves few people cold these days. In the case of running shoes, however, there is no point in avoiding the investment. Especially if you want to run, for example, on asphalt paths in the park, choosing adequate shoes is really important. If you neglect this, the knees, hips or even the lumbar spine can suffer as a result and this can again have a rather discouraging effect. Ideally, it is best to choose shoes in specialized stores, where they can advise you on the selection. It is better to see this investment a little more broadly, because high-quality running shoes can also be used for hiking or other sports activities and usually offer a lifespan of around 700 to 1200 km, which is also not completely negligible.
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How much and how often
If you overcome the initial problems and avoid the pitfalls, your performance potential will increase fairly soon. At this moment, however, it is important not to overestimate the strength and ideally not to increase the weekly volume by more than 20%. If possible, try to get in a run at least 3 times a week, even when you're feeling a bit unmotivated or your muscles are a little sore, which is totally normal. After a while, you may feel a certain stagnation as the body adapts, don't be afraid of that and try to include in your program a little more intense goals that will strain the heart and the results will not be long in coming.
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Technology and running
Technologies such as Samsung smart watches Galaxy Watch, can be very helpful not only at the beginning of your endeavors, both in terms of motivation and as informative tools that will give you a better overview of your achievements. Options Galaxy Watch they are really broad, from the percentage of body fat, through the classic measurement of steps, calories, to the weight of striated muscles. Statistical data can be very useful for your further growth. In addition to the sensors and functions, users praise the display, which is sufficiently bright and readable even in sunny conditions. iPhone users can reach for Apple Watch, which will offer similar equipment.
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Music yes or no?
Music can help with training. You will feel that time passes faster and listening can be stimulating for some. However, it is good to consider the tempo of the songs. In the best case, this should correspond to the rhythm and speed of running you feel at, and not the other way around. It is definitely worth using one of the applications that support custom setting of the tempo of the content being listened to. One such example is Spotify. When it comes to the choice of headphones, the choice is really wide. However, for running, it should sit well in the ears, but at the same time provide a pleasant feeling of wearing and not press.
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If you're considering giving running a try, maybe our recommendations will help you get started, or at least point you in the right direction. However, it is definitely worth including a consultation with a coach or a more experienced runner in the process. Cooperation often brings good results and can also represent support at a stage when you are unsure or looking for an excuse not to continue.
