{"id":1236,"date":"2022-11-03T12:04:04","date_gmt":"2022-11-03T09:04:04","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=1236"},"modified":"2022-12-23T14:35:40","modified_gmt":"2022-12-23T11:35:40","slug":"how-to-start-running-when-youre-out-of-shape-9-best-tips","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/how-to-start-running-when-youre-out-of-shape-9-best-tips\/","title":{"rendered":"How to Start Running When You’re Out of Shape: 9 Best Tips"},"content":{"rendered":"\n

How to start running when you\u2019re 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.<\/p>\n\n\n\n

1. Remember to Warm Up<\/h2>\n\n\n\n

Not warming up before a workout is a big mistake. According to research<\/a>, 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.<\/p>\n\n\n\n

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).<\/p>\n\n\n\n

It is also important to stretch<\/a> 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.<\/p>\n\n\n\n

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\u2019t skip the warm-up and stretch. According to research<\/a>, 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.<\/p>\n\n\n\n

2. Choose Comfortable Running Time<\/h2>\n\n\n\n

Each time of the day has advantages and disadvantages for running. Meanwhile, the regularity of training is more important<\/a> for performance than the time of day. That\u2019s 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.<\/p>\n\n\n\n

3. Practice Light Running<\/h2>\n\n\n\n

How to get back into running shape? According to research<\/a>, 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.<\/p>\n\n\n\n

4. Control Your Nutrition<\/h2>\n\n\n\n

Running is an effective way<\/a> 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.<\/p>\n\n\n\n

5. Buy the Right Runners Shoes<\/h2>\n\n\n\n

It is extremely important to buy running shoes that meet your needs. Cushioned shoes reduce the risk of injury<\/a> 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. <\/p>\n\n\n\n

Running shoes with maximum cushioning and a solid support base are the best for heavier runners<\/a>. For example:<\/p>\n\n\n\n