Why Do You Need to Learn the Basics of Running

Running is being enjoyed by millions of people around the globe because it is a healthy activity, physically, mentally and socially. Basically, all you need is a pair of running shoes and the motivation to step out of the door and run. Today, we will give you tips about the basics of running and how you can improve yourself and also protect your body by running.

Benefits of Running

If you’re still not convinced that running is good for you, here’s other reason to consider:

  • The most efficient ways to achieve aerobic fitness
  • Helps you lose weight
  • Inexpensive exercise
  • Indoors and outdoors
  • Good stress reliever
  • Run solo or with a pack of friends

Basics of Running: Key Benefits

Aerobic Fitness

Running works your heart and lungs, it also allows your blood to become more efficient in carrying oxygen to the cells and other parts eliminating carbon dioxide and other waste that you’re body don’t need. You’ll strengthens your heart, pumps more blood with less effort.

Aerobically fit people have a resting heart rates of 40 to 50 beats per minute, compared to 75 to 80 beats for unfit people. Running will help you get to this stage.

Running regularly will helps you to achieve:

  • Higher lung capacity
  • Increased metabolism
  • Lower total cholesterol levels
  • Better overall health

Bone Health

Running with other weight lifting exercise can help you stimulate stronger bones. Since muscles will get stronger and bigger, the bones becomes stronger and denser. Running can also be beneficial for women who are going into menopause or have a family of osteoporosis.

A Good Feeling

Once you get past the beginning stage, you will notice the feel to run, few benefits are:

  • Runner’s high, when endorphins are released during exercise—this gives you a euphoric feeling
  • More energy
  • Greater creativity
  • Increased fitness and stamina

Get Started in Running

If you’re a beginner or starting out again after a layoff, start out easy and build up gradually to avoid injury.

If you’re just a beginner or starting again after a long period, you should start easy and gradually build up to avoid injury. We’re targeting long term fitness, no reason to rush things.

  1. Important: Always check with your doctor before you start any new exercise program, every doctor will be happy that you’re going into fitness, but he / she may set some guidelines specifically for you.
  2. Wear a pair of running shoes that fits comfortably and properly. Running shoes can be used for walking, while other shoes are not ideal for running, since they do not offer the same cushioning and support like the running shoes. See our post Tips to Find the Best Running Shoes for You
  3. Always do some stretching and warm up before you run.
  4. Walk first, then run. Next thing is to gradually mix walking and jogging, alternating the length of each one. You can also try walking for 2 minutes and continue to rotate your intensity of running. As you go, you’ll be more comfortable by switching over to jogging and walking.
  5. Try to run on a deliberate pace, beginners will feel a little aches and pains when you run. Running to fast too soon could make matter worse. Try creating a conversation with your running buddy, if you can’t talk comfortable, you need to slow down and catch your breath. If you’re running solo, try talking to yourself just to check.
  6. Most people breathe through their nose, some through their mouths while others do a combination of both. Whichever you prefer, try doing belly breathing to take in more air.
  7. Always aim for frequency rather than speed and distance, create a weekly running schedule to turn your running into a habit.
  8. After a hard run, cool down by doing some slow jogging before and after runs. Gentle stretching before and after will help your muscles used to the running activity and will help a lot to avoid further injuries.

Different Types of Running

Road Running

Includes paved roads, paths and sidewalks. The most convenient type of running, just go out from the neighborhood and go!

Pros: Convenient; enjoy fresh air and scenery; smooth, even surfaces are more comfortable for running; good way to explore new areas.

Cons: Occasional bad weather; safety concerns on busy streets; hard running surfaces can stress joints.

Trail Running

Includes hiking trails or other mixed hard and soft surfaces. Can range from flat to challenging terrain.

Pros: Terrain offers a positive impact on more muscle groups and your core strength; enjoy fresh air and scenery; soft surfaces are easier on the feet.

Cons: Driving to get to a trail; trail access may require a permit; remote trails can present safety concerns; risk of injury increases on rough trails; tougher on your body than other running types.


The most common in a gym, home or a hotel. Most treadmills offer adjustment for pace, include and resistance. Some gym have a TV to keep you entertained while running.

Pros: No weather concerns; can control the degree of difficulty; can target specifics such as hills or sprints; most track performance and calories burned.

Cons: Limited muscle growth potential; gym users must get to the gym during their hours of operation.

Basics of Running: Stretching Overview

Any running is considered to warm up and cool down with a brisk walk, light jog or stretching. Warming up helps your running performance and cooling down helps you recover from the said activity.

Over training can cause injuries by doing too-much-to-soon-too-quickly, being to intense or doing too much stretching. If you’re feeling aches and pains, rest and iced it. Otherwise, consult your doctor.

Stretching is believed to help:

  • Reduce muscle tension and increase flexibility
  • Improve muscular coordination
  • Increased joint range of movement
  • Boost blood circulation and energy levels

2 Types of Stretching

Dynamic stretching is also called active stretching, this loosens tendons, muscles and joints. It also warms up the body and sport-specific movements that use more than one muscle while doing the stretch. Usually the stretch is being repeated 8 to 12 times.

Static stretching is known as stretching with little-to no movement, it stretches individual muscles to the point of resistance you can do without any pain, holding it for 15 to 30 seconds and repeating it 10 to 15 times. These are the stretches we learned during our kid-days in school.

The Best Type of Stretching?

Basically, the purpose of stretching is to increase the body temperature and increase blood flow in order for the muscle to endure more force.

Several articles have suggested that static stretching might be waste of time and is not good to do before an activity and dynamic stretching is the proper way to warm up the body. Studies that have shown dynamic stretching increases power, flexibility and range of motion, while static exercise did not give any performance boost.


Hopefully, you’ve learn a ton about the basics of running and how it can help you stay in shape and be active. Remember to do a dynamic stretching or a light jog to warm up, don’t forget those good pair of running shoes too!