How to Start Running Effectively and Safely

An Nguyen — Thu, 05 Dec 2024 07:38:29 +0000

[TipsFromExpert] – Running, especially marathons, is becoming increasingly popular. Although it’s a simple sport, to achieve high results and avoid injury, you need to prepare carefully before starting your training. Here are some tips from Hậu Lê, Race Manager of the HCMC Marathon, to help you build an effective training program.

1/. WARM-UP AND STRETCHING

Before and after running, spend 5-10 minutes warming up and stretching. This helps improve blood circulation, flexibility, and reduces the risk of injury. Stretching after running also helps reduce muscle tightness and aids in recovery. Note: If it’s cold or if your body isn’t used to it, warm up more thoroughly and avoid overstretching after exercise. If you feel pain or soreness, stop and consult a doctor.

Suggested exercises:

Warm-up: Rotate your wrists, ankles, and joints. Do shoulder, arm, and leg stretches, or jump rope, or run in place.
Stretching: Walk slowly for 2-3 minutes, then do static stretches for the major muscle groups. You can use tools like a foam roller or tennis ball. Hold each stretch for 30-60 seconds.

2/. TRAIN SLOWLY AND GRADUALLY INCREASE INTENSITY

Photo: Mr. Hau Le- Race Manager of HCMC Marathon.

When starting running, don’t rush to run too fast or too far. Combine walking and running in short intervals to let your body gradually adapt. Choose a suitable pace and don’t start too fast.

Once you’re accustomed, gradually increase the intensity, distance, and duration of your runs each week (you can increase by 5-10 minutes or 0.5-1 km). Progressing slowly allows your body to adapt, reduces injury risks, and improves results.

Always listen to your body. If you feel pain or fatigue, slow down or stop to give your body time to rest. You can also incorporate other exercises to avoid boredom and improve effectiveness.

3/. LISTEN TO YOUR BODY

Listening to your body during training is probably the most important thing when starting running. If you feel fatigued or experience unusual muscle soreness, shortness of breath, dizziness, or nausea, take a break and allow your body to recover. Don’t push yourself too hard, as it can cause serious injuries or lead to losing interest in running.

Especially before participating in any race, make sure to review the steps to fully understand your body and be ready for the race!

4/. ENSURE ADEQUATE NUTRITION AND REST

A balanced diet and sufficient sleep are crucial for maintaining health and training effectiveness. Make sure you provide your body with enough protein, carbohydrates, and healthy fats. Additionally, ensure you’re getting enough sleep and rest to help your body recover.

5/. DON’T FORGET TO CHOOSE THE RIGHT RUNNING SHOES:

A proper pair of running shoes is important for comfort and injury prevention. Visit a specialized running store and ask the staff for advice on choosing the right shoes for your feet.

6/. FIND MOTIVATION

Look for motivation from running groups, friends, or by setting a goal to participate in a race to maintain persistence and passion for running. The key is to find your strength and joy in running, which will help you stick with it and train more comfortably and effectively.

We hope the tips from Hậu Lê will help you achieve your goals in your running journey.

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Tips from Experts is a series of running experience content shared by experienced professionals and athletes, aimed at those new to running or preparing to conquer their first milestones. Every week, HCMC Marathon shares these insights, hoping they will help you on your training journey.