Here’s what you need to do if you want to start running

It’s clear that this sport has piqued people’s interest – especially since running is as easy as putting on your shoes, walking out the door, and hauling them for a few miles, right?

It is wrong. Because first – whether you’re a newbie trying to run or a seasoned runner who wants to get back into it – there are a few things to keep in mind. Here are the top five, according to the experts.

Start slowly

Although starting with a 30-minute run may seem like the way to go, physiotherapist and trainer Victoria Sekely says otherwise.

“If you’re really starting from scratch, you’re going to want to leave time to build slowly,” Sekely says. Good luck. He recommends going for three runs a week, every five to ten minutes at a time, and building up from there. Building endurance is about the frequency of your runs over time, he says.

“Don’t do too much too soon,” he says.

Similarly, Sekely adds, “If you’ve taken the time to exercise, don’t just pick up where you left off.” Your body breaks down during that time, so you’re not the same runner you once were. Overusing it often leads to burnout or injury, he says.

Consistency is important, he says. As long as you keep building and building, you will see progress.

Sekely says: “I promise you, it will be easy.”

Add fat

Good news if you like carbs: They’re essential for anyone who wants to start running.

Amy Goblirsch, a nutritionist who specializes in runners, says: “Carbohydrates are the body’s main source of energy.

Goblirsch recommends that anyone, no matter how short or long they run, eat something before they run.

If you tend not to eat before you exercise, Goblirsch advises to “train your stomach.” You can start with something small, easily digestible, like half a banana, and work up from there.

“Think of a pre-run warm-up as giving your body the resources it needs to have the energy to perform,” Goblirsch says. Good luck.

Goblirsch says that running on an empty stomach will not only make you feel less energetic during the workout, but also throughout your day. Once your stomach can handle it, Goblirsch advises eating 20 to 30 grams of carbs—something like two or three crackers or a banana—15 minutes before your workout. (30 minutes or less).

Eating something early will give you energy and stabilize blood sugar levels, which prevents energy breakdown, Goblirsch says. Not eating something, on the other hand, can increase muscle breakdown, make running feel harder, decrease your overall performance, and increase your risk of get injured and sick, he says.

Hydration is just as important as fueling, according to Goblirsch. Ideally, he says, you want to drink 8 to 16 ounces of water before you run. But don’t chug it all at once – drink a little while you’re getting ready before you head out the door.

Right after a run, you’ll want to fill up on carbs and protein, Goblirsch says. Carbs are important to replenish your glycogen stores – your body’s main source – and protein helps you repair and build muscles.

You’ll also want to be aware of whether you’re “salty,” Goblirsch says, because that may indicate you’ll need more electrolytes after a run. If you feel or taste salt on your face, or see white salt stains on your clothes, that is a good sign that you have lost too much sodium. He says electrolyte intake can range from 300 mg to 1000 mg of sodium during and after a run—Gatorade or coconut water, depending on your preference, are good sources. Just be aware of how much you sweat, while avoiding the symptoms of electrolyte depletion: dizziness, lightheadedness, and dizziness.

Take the stress out of your problems

Running is hard, both physically and mentally. Sekely encourages any athlete, especially runners, to think about what is happening again in your life. If you have a lot going on at work or at home in March and April, say, that might not be the time to start a vigorous training program.

Sekely says: “You can’t do it all. “You can’t have 10 different goals at the same time.”

It’s also important to give yourself permission to change your exercise plan based on time constraints – like choosing to lift weights in your bedroom instead of going for a 45-minute run in the park if simple.

Going easy on yourself can have psychological benefits, too, as you try to stay consistent in your new running routine. There may be months when your motivation wanes and you need to take time off from running—and Sekely says that’s normal. In fact, being aware of how you’re feeling mentally can help you stay motivated, he says.

He says: “Don’t expect motivation to be 100% all the time.” “That’s not real.”

Focus more on recovery

Sekely says rest is just as important as the training itself, especially if you want to avoid injury and mental and physical fatigue. I’m a big proponent of not overdoing running, especially for beginners or returning runners, as the fastest way to injury is doing more than your body can handle.

Sekely says: “Recovery means sleeping well, burning fat well, taking days off. “[Make] you really know the importance of recovery, and now you will see the benefits of your hard work.”

That rest period is important to allow our body to adapt to running as you gradually build up endurance. If you skip that break, you could be ruining the benefits of your training.

“The biggest difference between professional athletes and recreational runners [is that] elite athletes know how to recover,” said Sekely Good luck. Recreational runners usually don’t, and don’t think it’s that important.

Make running fun

Sekely has seen an active culture, which often involves work, bleed into the run – and that’s another way to burn out.

“Running should be fun, and it’s the best way to move forward,” says Sekely. He does not believe that anyone “should” run; he thinks people should run because they want to.

Another risk is setting up a social media comparison, which can make you think about speed, location, and even resources.

Finally, don’t worry. Because as there is more to life than work, Sekely says, “You can play many different roles, and I think it’s good to do that,” Sekely says. Good luck. “There is more to life than running. It doesn’t have to be the same thing all the time. ”

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