{"id":8520,"date":"2023-06-03T11:08:48","date_gmt":"2023-06-03T11:08:48","guid":{"rendered":"https:\/\/teeviit.ee\/youth-info\/how-do-you-start-running\/"},"modified":"2023-06-04T06:08:07","modified_gmt":"2023-06-04T06:08:07","slug":"how-do-you-start-running","status":"publish","type":"post","link":"https:\/\/www.teeviit.ee\/youth-info\/en\/how-do-you-start-running\/","title":{"rendered":"How do you start running?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"8520\" class=\"elementor elementor-8520 elementor-8500\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9c3614d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9c3614d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-920dc77\" data-id=\"920dc77\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce3f235 elementor-widget elementor-widget-text-editor\" data-id=\"ce3f235\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Running is a good way to be healthier and more physically active. Here are some tips to get you started.<\/b><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-42329fe elementor-widget elementor-widget-text-editor\" data-id=\"42329fe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Running supports both your physical and mental health. It is something you can do alone, with a friend or even as part of a group or club.\u00a0Running is easy to fit into your daily schedule because unlike other types of exercise, it is not important where and when you do it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taking up running may be difficult, but it also has many benefits and is definitely worth trying.<\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-77451d9 elementor-widget elementor-widget-text-editor\" data-id=\"77451d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Benefits of taking up running<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As mentioned above, running has many benefits. Here are some reasons to take up running:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps you be active.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It strengthens your leg muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It strengthens your cardiovascular (ie lungs, blood vessels) health.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps you maintain a healthy weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps clear your mind.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It boosts your mood.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It reduces stress and anxiety.<\/span><\/li>\n<\/ul>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-81c8cad elementor-widget elementor-widget-text-editor\" data-id=\"81c8cad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>How can you get started with running?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Creating new habits is difficult. Be it brushing your teeth every morning or adding running to your daily schedule. Are you one of the people who would like to be more active in the form of running? Or you might have already tried it, but found it to be harder than expected and you cannot find the motivation to continue. In that case, here are some tips to get you started and motivated to keep going.<\/span><\/p>\n<p><b>Start slowly<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It is best to start slowly and set a manageable distance. When going for a run, start with walking for a few minutes. Then run for a few minutes and switch back to walking. Continue alternating between running and walking. Eventually, you can increase the duration of every running section, which will increase your endurance. Tip! Always start and end your run with walking.<\/span><\/p>\n<p><b>Setting goals<\/b><\/p>\n<p><a href=\"https:\/\/teeviit.ee\/kuidas-pustitada-tarku-eesmarke\/\"><span style=\"font-weight: 400;\">Setting goals<\/span><\/a><span style=\"font-weight: 400;\"> is a great way to motivate yourself to run.\u00a0 When starting out, make sure that the goals are manageable for you. If you have a big end goal, set smaller goals that support your journey to the bigger one. Setting smaller goals is important because reaching them creates a feeling of success and motivates you to continue. However, if you set just one big final goal, it is easy to lose motivation because getting results takes time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Signing up for races is also a good way to stay focused on your goals. Start with a 5\u00a0km race and gradually increase the distances as your endurance progresses. You can also set a challenge to complete your goal within a certain timeframe, giving yourself more time when you are starting out and shortening it later as you continue to participate in races.<\/span><\/p>\n<p><b>Warm-up<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It is important to take time to warm up before you start sprinting. It can be a 10-minute walk, lunges, stretching your thigh muscles, etc. You can find stretches on <\/span><a href=\"https:\/\/www.youtube.com\/watch?v=nETvtQGWA1c\"><span style=\"font-weight: 400;\">YouTube<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Warming up is important to avoid leg cramps and stitches in the side that can slow down your run or end it completely.<\/span><\/p>\n<p><b>Cooling down<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Cooling down after a run is just as important as warming up before it. Stopping abruptly when you have reached your goal does not let your body relax. Doing <\/span><a href=\"https:\/\/www.youtube.com\/watch?v=J6ehHj-HOQI\"><span style=\"font-weight: 400;\">cool-down exercises<\/span><\/a><span style=\"font-weight: 400;\"> helps your heart and breathing to reach their normal rhythm and your muscles to relax.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the run, gradually slow down to a walking pace. Then continue walking for 10 minutes and try to fit a few stretches into that time.<\/span><\/p>\n<p><b>Wear the right shoes<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It is important to wear the right shoes when running. You may think that any old pair of trainers will do, but your feet will thank you if you wear proper running shoes. Find a pair that provides good support and is comfortable to wear. Wear good, breathable socks \u2013 your feet will sweat when you run and you want them to be comfortable in socks too.<\/span><\/p>\n<p><b>What should you eat?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your body needs proper food to keep you going. You should eat something with enough carbohydrates and protein to give you energy, but avoid heavy meals. It is not good to feel hungry when you go for a run, but it is also not good to be too full.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is recommended to have a light meal, or a high-carb or high-protein snack 1\u20132 hours before the run. This gives your body the energy it needs. A good light meal is, for example, toast with peanut butter and banana, a bowl of porridge, or granola with yoghurt.<\/span><\/p>\n<p><b>Drink water<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It is essential to drink water before, during and after the run. Dehydration causes headaches, fatigue and muscle cramps along with other, more serious problems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Drinking water is not only important before and after running, but in general. For the sake of good health, it is important to ensure that you drink enough water per day. Bring a water bottle on your run and drink whenever you feel thirsty. Drink water after your run as well, as your body may be dehydrated later.<\/span><\/p>\n<p><b>Find motivation<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Figure out what motivates you to run or how you could make the activity more enjoyable. For example, you could create a nice playlist to listen to when running. This is also a good way to encourage yourself to go on a run and keep going. Some people find motivation in running with a group, so they join a running group or do it with friends.<\/span><\/p>\n<p><b>Take days off<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Taking days off is part of a healthy training schedule. Running puts a lot of strain on your entire body, involving different muscles and organs. Exercise breaks down tissues, so it is important to take time for rest to allow the body to recover. Overdoing it and pushing your body to the maximum is dangerous and may lead to injuries.<\/span><\/p>\n<p><b>Know that it gets easier<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The first few times are hard: you tend to lose motivation and may want to give up. However, if you persevere, you will soon start to see progress. Running gets easier every time and it will become an enjoyable activity and a healthy habit.<\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c1de0ba elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"c1de0ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f624f11 elementor-widget elementor-widget-text-editor\" data-id=\"f624f11\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><i><span style=\"font-weight: 400;\">The article is based on the Irish youth information portal Spunout.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">The article was translated into Estonian by Kerttu Vau, a volunteer at the youth information portal Teeviit, and edited by Jakob M\u00fcrk and Laura-Liisa T\u00f5ldsepp.<\/span><\/i><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Running is a good way to be healthier and more physically active. Here are some tips to get you started. Running supports both your physical and mental health. It is something you can do alone, with a friend or even as part of a group or club.\u00a0Running is easy to fit into your daily schedule [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":8511,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[504],"tags":[],"class_list":["post-8520","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How do you start running? - Teeviit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.teeviit.ee\/youth-info\/en\/how-do-you-start-running\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How do you start running? - Teeviit\" \/>\n<meta property=\"og:description\" content=\"Running is a good way to be healthier and more physically active. 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