Going for your first run? Get ready to discover a sport that frees your mind, pushes your limits and transforms your fitness level.
The beauty of running is that it doesn’t require a lot of equipment or a complicated set-up, but it’s important to nail down the basics.
Running expert Sascha Wingenfeld It has some useful tips to get started as a runner, Including how long you should run and how to choose the right clothes.
Here are 3 top tips for your first run:
Tip 1: Decide how long you will run
For your first raceIt is essential to start with a realistic duration goal and a reasonable intensity.
If your expectations are too high, you will have a really hard time Motivating you For further running workouts in the future. “You can always increase your speed or increase the duration afterwards,” explains Sascha.
So, how long should your first run be? “An ideal, and not too overwhelming, duration of the first run is about 30 minutes in total,” explains Sascha. “It also includes the time required for a Proper warm-up.”
This ensures that your muscles are ready for the run session. “Make sure you run slowly – slower than too fast” Sascha says. When you first start running, it’s hard to judge your running speed. We usually start too fast. After a few runs, your body will get the right pace and feeling of speed.
Be sure to track your runs with it Adidas Running App So you can get your idea pace And if you need to go slower or faster next time.
Doing intervals for your first runs is a success.
“You can alternate between running and walking sessions. This helps control the overall stress on your body and prevents you from overdoing it,” says Sascha.
Training plans for beginner runners
The Adidas Running app has training plans for runners of all levels. Choose our Start to Run plan and get up and running in six weeks or 10 weeks.
It’s simple: you tell us a little bit about yourself, like your goal, when you want to start, and more. We create a weekly plan to keep you active and improve every day. Download the adidas Running app to get started!
Tip 2: Find the right running shoes for your feet
For your first run, your feet and lower body will be adjusting to the new strains and sensations of hitting the pavement.
“The most important piece of running equipment is your running shoes. They are the foundation of your running performance for months to come. Sascha says. “Your first running shoes should fit your feet perfectly.”
Choose them half a size larger than normal to prevent your big toe from pressing into the front seam of the shoe. This will help you avoid Bruised toenails.
Suggestion:
The Adidas Running app has a shoe tracker feature. Upload your running shoe, log your kilometers and track its lifespan. You’ll know when it’s time to get a new pair!
“When it comes to buying the right shoe, your foot Type is the deciding factor,” Sascha explains. “Make sure the shoe model fits you foot model.”
It’s important to take into account your foot arch, whether your foot ‘pronates’, your body weight and where you run.
Pronation refers to how much your foot rolls inward or outward when it hits the ground. If your feet are unstable, meaning they turn in (pronation) or out (supination), you need a shoe to stabilize your feet in that direction.
Here are the three basic types of support that running shoes provide:
Type 1: Neutral shoes.
- These shoes are very common.
- Pronunciation is recommended for people who do not have an inward accent. They protect the joints by cushioning them to absorb the impact of foot strikes.
- This is for people with normal and high arches.
Type 2: Stability Support.
- For flat feet or inward (over-pronation) feet when running.
- Stability shoes are firm, with more support in the midsole.
- These shoes feel less cushioned and keep the foot in a neutral position.
Type 3: Motion Control
- Good for heavy-set runners.
- These are the most stable shoes to overpronounce.
- They provide additional support in the arch area.
Lastly, consider where you run. If you’re hitting the treadmill or flat roads, you can choose a shoe with a smooth sole. This is a broad category and you will find a lot of options here.
If you’re running on trails with uneven terrain, you’ll need something with traction to prevent you from slipping. These shoes are usually stiff when the foot moves from side to side.
See our full A guide to choosing the best running shoes.
Rule of thumb:
A simple, lightweight shoe ideally trains your foot muscles while promoting a dynamic running technique. However, this is only true if you have a certain basic condition fitness-wise.
Tip 3: Choose the right running clothes
Best running clothes Depends on temperatureBut choosing moisture-wicking and quick-drying fabrics is essential in all seasons.
They help transport moisture from the body to the outside of the shirt or jacket to keep your body warm and dry. Especially in the winter months, it allows us to work without going hypothermic.
“In general, I would say that you should wear clothes that are a little too cool. After working for a while, you reach the right temperature, but your body still gets enough air to cool down – without cooling too much,” explains Sascha.
Summer Running Clothing Tips:
- Dress lightly.
- Wear light clothing that moves with your body.
- Burns easily? Look for clothing with an ultraviolet protection factor (UPF) rating of at least 30.
- Avoid shorts that cause roughness of the thighs: they should be long enough to cover vulnerable areas of skin.
- Avoid cotton as it absorbs moisture
Winter Running Clothing Tips:
- In winter, layering is essential.
- Start with a base layer made of polyester or merino wool.
- Choose an insulating second layer, such as a fleece jacket.
- Wear a shell layer such as a windbreaker.
- Do not expose skin: Wear gloves or a top with a thumb hole and use a neck warmer and headband.
Need more tips? Check out their usefulness Expert running tips for beginners.
Now that you have a little more information, we hope you feel more confident and excited about your first race! It doesn’t matter how far or how fast you go. Enjoy yourself!
