How to start running when you’re out of shape? This is a common question asked by runners who have taken a break from training due to injury, illness, or other reasons, as well as beginners who are just starting to jog. In this article, we will give universal tips to help you get back (or get) in running shape faster.
1. Remember to Warm Up
Not warming up before a workout is a big mistake. According to research, you need to do a joint dynamic warm-up before each run. It takes only five minutes, and the benefits are for years of life: the risk of injury is reduced, and the effectiveness of running is increased.
A joint dynamic warm-up is a set of exercises where joints and muscles go through a full range of motion (rotation of the head, circular movements of the arms, lunges with alternating legs).
It is also important to stretch after your workout to restore the body and prevent the risk of injury. Under load, the muscles are constantly contracting, so it is crucial to bring them back to their original state at the end of the workout.
Injuries do not discriminate based on age, gender, body mass index, time of year, and day. The set of factors that influence injury varies from person to person. To avoid harming yourself, don’t skip the warm-up and stretch. According to research, this is just as important as the main part of the workout. Besides, by reducing the risk of injury, you reduce your chance of falling out of the training schedule and not getting back in shape.
2. Choose Comfortable Running Time
Each time of the day has advantages and disadvantages for running. Meanwhile, the regularity of training is more important for performance than the time of day. That’s why it is important to choose a time that is convenient for you. Otherwise, running will be perceived as a nuisance, making you more likely to quit training.
3. Practice Light Running
How to get back into running shape? According to research, light running will allow you to recharge your batteries, build up your cardiovascular system, and strengthen the musculoskeletal system. What is light running? This is the load at which you can carry on a conversation and not feel short of breath. If you’re having a hard time, just slow down. Start with this type of running, and then you can gradually increase the load and get back into shape without too much stress on the body.
4. Control Your Nutrition
Running is an effective way to lose weight and get back in shape. However, if you do not adjust the nutrition, all the calories burned during the run will return after a plentiful meal. To avoid this, you should use the calorie calculator to figure out how many calories you need per day based on your individual characteristics and degree of physical activity.
5. Buy the Right Runners Shoes
It is extremely important to buy running shoes that meet your needs. Cushioned shoes reduce the risk of injury to the knees, spine, foot, and tendons. Conversely, running in shoes that are the wrong size, cushioning, weight, and support will cause you to quickly reduce your athletic ambitions.
Running shoes with maximum cushioning and a solid support base are the best for heavier runners. For example:
- Hoka Mach 5
- Saucony Guide 15
- Ghost 14
- Bondi 8
- Air Zoom Pegasus 39
- Nike Air Zoom Pegasus 39
6. Start with Walking
If you were sitting at the computer most of the day and are extremely out of shape but want to start jogging, you should not expect much from yourself. Walking is the best option to start.
Take a walk in the nearest park for at least 40 minutes. Or alternate five minutes of running at a low heart rate with ten minutes of walking. When you are just starting to get in shape, this approach will help you adapt your body to stress—besides, this way, you set achievable and realistic goals to keep you motivated. Over time, you can gradually increase your running time and decrease your walking time accordingly.
7. Make Time For Strength Training
This is probably one of the most important running tips for very out-of-shape runners. It prevents injury and increases your endurance, so improved running performance is guaranteed over time.
Just as importantly, strength training helps you get in shape faster. So runners who combine these exercises with aerobic activity (i.e., running) lose more fat mass. The beauty is that you don’t need to buy special equipment, and you don’t even need a gym membership – most strength exercises can be done at home or in the yard. Squats, lunges forward and backward, glute bridge – there are many options; just find a comfortable location.
8. Find a Running Company
An experiment showed that runners who train with someone considered better than them burn more calories and increase the intensity and time of training by 200 times. The reason for this phenomenon is the desire to match the running partner. So joining a group of runners at a nearby park could be the key to getting back in shape. After all, when running with others, you can always joke, laugh and cheer each other up. It is especially important for those who run not for a strict result but for health and emotional relaxation.
9. Try to Use Applications
In addition to music in headphones, you can download thematic applications for your workouts. With these apps, you can record your runs, mark routes, and monitor progress, as well as the successes of friends (this, by the way, is very motivating).
By tracking your progress, you will not have the feeling that you are standing still. Meanwhile, when sharing your progress with others on social networks such as Strava, Runtastic, Runkeeper, and Endomondo, you will be motivated to run further and faster than your app friends. Thus, you have every chance to build or rebuild your running shape sooner.
