Accessories
The first thing you
will need even before you try running for the first time is a pair of good
running shoes. Yes, this is absolutely essential and yes, running shoes are
pretty expensive, but it may as well be treated as a different type of
motivation. Good running shoes are a key to comfort and injury prevention. I
have tried running in sneakers a few times and it was hurting my knees so badly
that I decided to quit this sport at all. Sometime later I got myself a pair of
Asics and it was just like running on a cloud. Try it – you won’t regret it.
And ladies – don’t forget to buy a comfortable and well fitted sport bra.
Keeping your breasts in place will prevent them from painful bouncing, grazing
and losing shape due to excessive stretching. Some other accessories such as
fancy water bottles or special running clothes are not as important as shoes
and a bra and you can reward yourself with them later.
Runners’ accessories are often very colorful
Schedule
There are plenty of
running plans available online – such as “run 2 miles in 8 weeks” or “run for
30 minutes in 10 weeks”. Try to figure out which running schedule works best
for you and keep up with it. They are arranged by professional trainers who know
how to prevent injuries and keep beginners motivated. Here is a program
designed for beginners: http://www.runnersworld.com/getting-started/the-8-week-beginners-program?page=single Running everyday is not advised -
rest days are important to body recovery and injury prevention. The other thing
is choosing a perfect time for the runs. Some people like too run just after
getting up, some prefer to run late in the evening. Again, you will have to
find out what suits you best and when you enjoy running more. Running in the
evening or at night might be dangerous. It is always better not to run solo,
you might want to find a running partner. Also remember to wear bright clothes
so that drivers can see you at all times.
Challenge
People are easily
bored, especially with an exercise as monotonous as running. You need to find
some challenges to keep you interested in running and keep you away from
getting in routine. And who doesn’t like competing with himself/herself? There
are plenty of goals to choose from: one minute of running, thirty minutes of
running, one kilometer, five etc. You will join a marathon race in no time!
However remember not to be too ambitious – don’t make strict deadlines,
otherwise you may challenge yourself too much and end up disappointed and
lacking motivation or injured from overtraining. Try to improve the distance of
your runs; your speed will improve as you work on your endurance.
Distraction
While training, new
runners tend to focus on their exhaustion and give up easily. It is absolutely
normal that people are tired after first couple of runs. The best thing is to
keep your mind away from thinking how tired you are and concentrate on
something else. Some of the most popular distraction methods are listening to
music (works fine, but may be a little boring and sometimes dangerous, for
example when you’re running on roads in the evening), listening to e-books
(that’s my favourite), company (keeps you motivated, safe and you can check if
you’re not overtraining yourself – if you are not able to carry a conversation
while running you need to slow down), zoning out (letting the mind wander) or
thinking really hard on some running-unrelated subjects.
The armbands are very useful
Track your results
Tracking your results
keeps you motivated. It is a nice feeling to know that we’ve already burnt out
23 hamburgers while running or that the distance we’ve run so far is one tenth
of the way from the Earth to the Moon. The users can also compare their results
and publish them online. There are some apps that provide service for runners
around the world – try Endomondo (also good for other disciplines), Nike+
Running, Runkeeper or Runtastic.
A screen from Endomondo app
Things to remember
- Breathe – and let your breathing be your guide. When your breath is heavy – slow down. You will also need to breathe properly, otherwise you’ll be getting side stitches. Make sure you’re breathing through your diaphragm, breathing through the chest is not enough, it’s too shallow. Try to exhale fully as well.
- Drink plenty of water. If it’s not hot, you can drink after workout to rehydrate. Otherwise (or if your run is very long) you need to drink some every 20 minutes.
- Walking is not cheating – if you feel like it, just slow down and walk for a while. You are still burning some calories.
- If you’re more than 40 kg overweight, you need to consult your physician before you start running.
- You know yourself and your limits – don’t try to complete a marathon on your first run. Start slowly, just a little bit faster than walking. You’ll know when to run faster, your body knows it. Rushing it only leads to injuries and discouragement.
- Everyone used to be new to running at one point, so don’t be intimidated. Try not to be concerned about what others think. Just remember all the benefits that come from running. If you don’t want to be seen “red faced, all sweaty and gasping for air” try running late in the evening, it is dark and there are fewer people in the streets.
- You may want to visit a gym first and let a professional trainer show you the proper way to run.
- Don’t forget to do a warm-up – try jogging slowly, marching or maybe some light aerobic exercises.
- Always carry some money or ATM card and an ID – just in case.
- Remember to eat a small, healthy snack 1,5-2 hours before running.
- Try to enjoy it but don’t give up if it doesn’t work. Sometime you’ll find running really enjoyable and maybe even love it one day.
Sources:
Questions:
- Do you run?
- In your opinion, what are the common “rookie mistakes”?
- What do you do to enjoy running?
- What is your opinion on physical activity of people in Poland?
Comments
2. I think people are going out to run and overdo it, get discouraged, lose interest and thus there is no consistency which is the key.
3. I listen to the music and think about other things when running, sometimes going back to enjoying the moment, surroundings.
4. I think it's mediocre. The society is getting more and more obese, however. It's not the end of the world - most of the developed countries (except asian countries due mostly to diet and genetics) are doing much worse than Poland, although there's a bigger niche of people doing sports actively.
2. I think the common mistake is wearing the wrong type of shoes or old running shoes.
3. I prefer listening to music or thinking about some global things :D
4. As a person from Ukraine, I've noticed that people in Poland are more active than in Ukraine. Every time I go to university or just walking around I see at least couple of running people.
And for runners:
I found a really interesting thing that helps keep motivation + positive emotions while runnig. It's a mobile app(game), that is called Zombies, run! And there is a version for begginers as well( 5k training ).
Here is more information with trailer: https://www.zombiesrungame.com/
2. First big rookie mistake i did, was that i really pushed myself too far. I was expecting to run really good distance, but as i didn't do any physical activity for a long time, it was painful to exist after such an exhausting run.
Also i find breathing very important part and you should start by learning how to inhale without breaking the rhythm.
3. Here i do what most people does. Listen to music. It makes less boring, gives a rhythm to your running. Also i enjoy running at evening.
4. It's 5 or more years since i see many people go outside and exercise. The best part of it, i don't think it's because of trend or anything else. Many people try to jog at least month or two. Maybe it's not enough world wide, but for Poland it's ok. Better than biking if you ask me.
I always wanted to be able to train running as well. But unfortunately I have an asthma, and it is impossible for me to run :( It seems so easy - you only need to dress up, go out and run. I live in Warsaw in Wawer, where are lots of forests and nice places to run - I am very against running on asphalt! People should't practise it, it is deadly for joints!
I think poles are more and more active of which I am a great supporter. It is not only about activity and sport - we also take more care about what we eat, how much we drink.
I had been running 2km everyday for 3 years at rather fast pace.
2. In your opinion, what are the common “rookie mistakes”?
Running too fast and too long, forcing yourself to run if you don't like it. There are far more interesting sports than running, mountain/road biking for instance.
3. What do you do to enjoy running?
I don't enjoy running.
4. What is your opinion on physical activity of people in Poland?
Poles don't know much about physical activity. They don't know what to eat, drink and how often, they don't use right gear and often hurt themselves by improper training.
I think that in last couple of years running became really popular in Poland. I guess physical activity in our country is pretty average but probably because of high percentage of obesity in the world more and more people are becoming “eco”. I’m glad that people try to be healthier and more environment friendly and they eat better and exercise more. Today more than ever we are aware of consequences of sedentary lifestyle and I think It’s great that people are more active and running seems to be a really cool way to stay fit even if I’m not into it personally. Maybe I’ll give it another try ;).
I prefer to run alone, because I like to keep my own speed, distance or track. And I can't running without music!:) I MUST have speakers, connecting to my smartphone. Without it running is a little borring for me. Extra Endomondo app - great and some necessary idea to control your progress. I try use it every time I go run.
I see more and more often activity people, running, bicycling or even skating. We can observe how much people are taking part in
organised group on streets. Great:) I want to try cross-country skiing in the winter, what do you think about that? Has anyone ever tried?
I run with ipod - as Rafał, I can't run without music, but never tried running with some distance recording smartphone app, like Endomodo. This article encouraged me to try it.
2. Expecting too much from yourself. People want to run long distances on their first try and get discouraged after they find out it's impossible to achieve.
3. I'd probably listen to music. Music really helps me concentrate on many tasks.
4. Hard to tell, but my guess is that it's not bad, average probably. Lately I see a lot of people jogging and many of my friends mention about eating healthy food and how to get more active. It's a really good sign I think. I myself ride a bike and do some basic exercises at home when I can. Better than nothing.
As for me, I don't actually run but I do other sports like swimming and tennis. I believe that usual rookie mistake is lack of common sense. I mean running too fast for too long or wearing improper type of shoes. Moreover, I think that people in Poland in majority don't have a healthy life style. I am talking about amount of alcohol intake, lack of exercise and bad diet in general. Most of them just don't care about their health until some serious sickness appears.
In my opinion the most common mistake is that people usually start from high level. They try to run very fast, long or far. Once I tried running with my boyfriend and it was a disaster. To me I’m active person and my physical condition is over average. He was just starting, but I couldn’t catch up him as he was running so fast. After 20 minutes of such run he literally disgorge his lungs and lay down on floor for half an hour. I tired to talk with him, but it didn’t help so that was the only one time when we run together. Anyway, he quickly gave up running…
I think healthy lifestyle is in fashion right now in Poland. Adults are more and more active. However we have huge and developing problem with children.
In your opinion, what are the common “rookie mistakes”? Kinda hard to tell, I'm rookie myself I'd say.
What do you do to enjoy running? I run when i feel like it?
As for “rookie mistakes” I think people are not very systematic.
Young people in Poland are quite fit in comparison to other nations. We go to the gym regularly and it's easy to see that there are many people running or skating in public parks.
2) Many people eat a bad meal before a run, and they can not breathe in rhythm.
When running for long distances, it is important not to run fast in the first mile, it is better to keep the force at the end.
3) I like to listening to music and thinking about some important things.
4) From year to year I see more and more people who run or go to the gym and what is important they are not only young people.
In warsaw created a lot of fitness in parks. One of them is next to my block and i see there a lot of older people.
When I run I like to listen to my favourite music. It gives me a power for training. in the gym There are TVs next to the running , so watch programs is possible. It causes that I can run more time . There are many interesting programs about culture and healthy lifestyle in benefit tv.
I think that people in Poland love sport. There are a lot of people who want to take part in various marathons. More people care about health. We love being fit. This is fashionable.
I am seriously thinking about it.
In your opinion, what are the common rookie mistakes”?
Trying too hard. You have to know your limits or you'll just hurt yourself.
What do you do to enjoy running?
Like I said I don't right now, but I think a good music is a must.
What is your opinion on physical activity of people in Poland?
Hard to say, some people train a lot and some are too lazy (like me). Although I think that most of us aren't too into it. It's good to do some excersise from time to time, but let's be honest. Not everyone has time or is willing to do it.
You are able to do other sports why running is so different for you in terms of asthma?:)
I have interesting problem with cycling as well. When I am on the roads it's perfectly fine, but when I go to off the road - for example to the forest my asthma is back.. I don't know if it is connected with the irregularity of the road, or maybe about the air (full of some kind of dusty thing :) )
mistake is to run on the hard surface. It's both unhealthy and uncomfortable...To enjoy running I put on some nice running clothes in order to look nice:P I think that physical activity is rather bad but I must admit that it's getting better and better as Nalatka and Tomek have both mentioned above.
Have you done your workout today? I am just about to do it. Hihi wish me luck;)
I do, but not as regularly as I'd like to. I'm definitely not a morning person, so i prefer to run in the evening and very often I just don't have the time, or when I finally get home it's so late that I'm scared to go running alone. Also, I hate the cold, so running in the winter is awful for me.
2. In your opinion, what are the common “rookie mistakes”?
The most common mistakes, that I also made, are not warming up before, not stretching after and wearing ill-fitting shoes. The last one, for me was the worst one, as I had to cut my runs shorter because my feet hurt so much...
3. What do you do to enjoy running?
Running itself brings me joy. It is my way of releasing stress and clears my head. I like to listen to music while I train, because it 'gets me in the zone' and I push myself further. What I love the most during my workouts, is the moment when you forget that you are running and you have this feeling of floating above the ground and I always think that nothing is impossible for me then.
4. What is your opinion on physical activity of people in Poland?
I like that running became more popular and that more events are being organized, but it all seems just like another fashion trend for me.
I am running for 10 years now so I can say “Yes. I do.” ;)
2.In your opinion, what are the common “rookie mistakes”?
Most common? I think running without proper warm up is the most common one and of course pushing too hard on the first training sessions
3. What do you do to enjoy running?
I am running with someone which is quite effective. You are not bored and you are working on breathing during your run.
4. What is your opinion on physical activity of people in Poland?
There is no such thing in this country. Majority of people in Poland do absolutely nothing about it.
I'm quite sporty person. I try to run at least 2 times a week. In addition to running I frequently swim or play squash.
2.
There is a number of rookie mistakes that people do. I think first of all is to start running without any plan, without any preparation. They just start running 5 or more km and generally it is their last run.
3.
Simple, I just enjoy running, sometimes I listen to the music.
4.
It's getting better. I notice more and more people that are running, swimming or practising another sport. Maybe it is a fashion, but a good one. Unfortunately physical activity in schools is still getting worse.
http://www.runmageddon.pl/
2. People often try too hard, they forget that each day is different - you can be more tired, sick, have a bad mood... all those factors have impact. Plus it's not a wise thing to take a part in a marathon after 3-8 months of running... And belive me some people do so...
3. I listen to music, run in different tempo during the same workout, make breaks for a regular workout - push ups, pull ups, etc.
4.People want to be fit. Beeing fit is fancy. So they started running, attending zumba classes, fitness classes, cross fit. It's good as long as u do it smart.
Common rookie mistakes? I think that I've done all of them...
I started to run like a crazy on my second training. After 1 month of running and being able to finally finish 5 kilometers I participated in Orlen Warsaw Marathon (however I took easier option: 10 kilometers) and... I did finish it in, suprising for me, time. For the next week I was acting like people in this short movie: http://www.youtube.com/watch?v=m-hCuYjvw2I
It was hard to climb up 2 stairs... and it was even harder go get up from the bed ;)
I would like to get back to it but currently I'm looking for some spare time.
In general, people in Poland are getting more in the sport, but they're not as good as they think and they start to participate in triathlon not being prepared enough. This usually results in injuries and is generally dangerous for them.
I think that the biggest rookie mistake is breathe. People can’t breathe. Other rookie mistake is too many for first time and injure. People demand impossible from each other. It’s certainly bad. Other thing is bad diet although fashion for healthy lifestyle.
I do nothing because I don’t run but if I run I’ ll listen to the music. I think it could be a good motivation.
In my opinion in Poland from yaer to year is better and better inter alia because sport and healthy lifestyle is fasionable.
2 People often forget about a good warmup wich is a common cause of contusions.
3 I don't enjoy running because it's tiring. It's impossible to feel good when exhausted.
4 I think it's getting better. More and more people jog and you can see it on the streets.
What are some rookie mistakes? I think like in every sport it's not training regularly and giving up in few weeks. In the beginning of every January gyms are overflowing with people forcing themselves to train hard because of their new year's resolutions. But they push themselves too hard which results in giving up. By the end of January, number of gym members is setting back to normal.
So my advice would be to first of all train regularly, because otherwise it's just a waste of time, and secondly take small steps - results will come anyway.
I don't know what could be the common rookie mistakes. Maybe now wearing comfortable shoes? I think that is important. Also running won't do much good unless you run every day or at least every second day.
And as for activity in Poland I think it's pretty good. It's hard not to see people jogging when you are walking around the city. There are many possibilities for different type of activities and everybody can find something that suits them. However I believe that children are less and less motivated by their parents to work out, one way or another. I think physical activities should be more encouraged during the early years of a child's development.