The best time for a runner is when he/ she is beginning. The mistakes you make, the things you learn, the weight you lose, the breathlessness – Everything – just about running teaches you something about yourself and your health. That’s why once a runner – always a runner.

Let’s look at some of the things you should not miss as a beginner:

1. Warm up – No matter what level of running you start at, how slow or fast, long distance or not – the power and importance of a warm up before a run can never be underestimated. A dynamic warm up – like a few jumping jacks, some high knees (depending upon your fitness levels) are important to raise the heart rate and warm up the body before a run.
2. Cool Down – Just as the importance of warm up cannot be underestimated, the cool down has a big place in the life of a runner. It relaxes your muscles and eliminates the lactic acid that has built up in your body from all the pushing. The heart rate has gone up while running and now it needs to be brought down gradually. A cool down also prevents any upcoming injuries that can happen as we push our body to run longer and faster. The body has been running in one position and so your hips, your arms, your shoulders tend to stiffen up. This is where static yoga stretches really help in loosening the body. Click here for some great post-run stretches.
3. Start slow – Just like with anything in life! Always make a slow start in running too. You are bound to burn out all your energy right in the beginning and have no fuel left for the entire run, if you start fast. On the other hand – give it a try and start slow, gradually as your body gets into rhythm you can pick up pace and push yourself. Pushing yourself too fast and too early in the run will leave you completely burnt out and you might not even finish what you have come out to do.
4. Walk, if you have to – There is nothing wrong in adopting a run-walk-run strategy, As a beginner you are bound to get tired, lose your breathe much faster, which should not mean that you quit the run, but just take short walk breaks, gather your breath and go for it again. If you stay at it, it will only be a matter of time that you will be running longer, taking shorter walk breaks and finally reach an ‘all run, no walk’ stage!
5. Good Basic Running Shoe – Do you have one? Worn out or ill-fitting shoes are a recipe for injury. You don’t need to buy the fanciest of running shoes, however a shoe that supports and grips your foot well is a must. Your toes should not be hurting after the run. While a great shoe may or may not make you run faster – a bad shoe will definitely ruin your knees and your running.
6. Road vs Park Trails – If possible and accessible, try to start running on a sift track. The road can be a bit harsh on the knees in the beginning. Soft tracks will in fact strengthen your calves and put overall less impact on your knees which is exactly how you will also save yourself from running injuries.
7. Invest in good quality and proper fitting running clothes – Why is this important you would ask? Wearing the right workout clothes can help you stay comfortable and cool during running. Workout clothes are designed to give you. Avoid fabrics that don’t breath. A good quality dri-fit running t-shirt and running tights/ shorts that don’t chaff your skin while running are a must.
8. Cross Training – If you are running three times a week, remember to do some cross training on the other 3 days. Choose your sport – Cycling, Swimming and Yoga. It is important to choose a zero or low impact exercise to strengthen the muscle groups that don’t get used during running. This improves overall wellness of the body and removes the tired accumulated from running – overall an active lifestyle is what you give yourself!

And finally – as you start your journey into running, the best advice for beginners is:

‘You have to start where you are, not where you think you should be,’-
Janet Hamilton.