Everything You Need to Know About Running: How, When, and Why
Running for Beginners
«Want to be strong? Run. Want to be beautiful? Run. Want to be smart? Run.»
So you’ve decided it’s time to lace up and hit the ground running, but you’re not quite sure where to start? Don’t worry—this article will guide you through the essentials, from your first steps to mastering the art of running.
For women, taking up running can feel daunting, even after learning its many perks. Some find it downright inconvenient. In middle age, battling a sense of awkwardness or self-consciousness, they shy away from the track. In a big city, blending into the crowd makes it easier, but in a small town—where everyone knows your name—slipping into a tracksuit feels like a public ordeal.
Too shy to stride out in daylight, some wait for dusk to dodge familiar faces. Yet the only real critic is a figment of their imagination—let’s call him Signore Shame.
But if stepping outside still feels like a leap, ladies, start at home: crank up some tunes, roll out a mat, and jog in place. Over time, your muscles will toughen, and joints unused to such antics will adjust, shedding the rust of a sedentary past.
Types and Paces of Running
Aerobics – A Gentle Jog, 30–60 Minutes
A leisurely pace with your heart ticking at about 60% of its max. Perfect for newbies. Benefits include:
- A revved-up metabolism,
- Calorie torching,
- A boost to overall health—think steadier heartbeats, stronger lungs, and better circulation.
Cardio – A Steady Run, 10–30 Minutes
Moderate intensity, pushing your pulse to 75–80% of its peak. Expect:
- A faster metabolism,
- Fat melting mid-run,
- Health upgrades—heart, lungs, and blood flow all get a tune-up.
Interval Running – Variable Intensity
A dance of slow and all-out sprints, capped at 30 minutes. Tailor the rest and dash phases to your rhythm. Results?
- Fat keeps burning up to 24 hours post-run,
- Stamina and speed climb,
- Legs (especially calves), glutes, and core get a solid workout, while lungs and heart thrive.
Jogging Technique Made Simple
Running beats staying indoors—fresh air trumps a treadmill any day. It’s as natural as walking.
Picture a toddler wobbling upright, mimicking grown-ups with wide-eyed grit. Those first steps stir awe in us all. Parents have long noticed: kids who skip the training wheels—or those clunky harnesses peddled by industry—move with more grace.
Don’t overthink it or chase speed. Just run, pushing off the ground with gusto. Straight arms feel stiff—bend them at the elbows. For flair, drape a towel around your neck, grip the ends, and pump your arms like a steam engine’s pistons. Arm position matters—it sets your pace and swing. No need to tote a towel outdoors, though.
Your torso will tilt forward slightly as you go—effortless and instinctive. Kids run this way, unbothered by science’s complex breakdowns of motion. Honestly, explaining how to run is tougher than doing it!
Go for it! Your body will quietly sort itself out—finding the right angles and lean that feel smooth and free. Yes, the start might feel clumsy, but soon you’ll catch on: land softly, keep your knee bent, and don’t lift your foot too high. Physics says a shorter pendulum swings easier—your knee and shin get a breather mid-stride. Try this: stand still, flick your heel toward your glutes a few times. It’ll train your legs for the real thing.
No need to fuss over hand placement or footfalls. Run! Your body’s smarter than you think—it’ll ditch the awkward and embrace the natural.
A pace of 6 minutes per kilometer or slower? That’s jogging—what we call «трусца». Sure, a pro tearing up the stadium looks worlds apart from you, a rookie barely hitting average speed. Don’t sweat it! Their goal is victory; yours is vitality. American fitness guru Kenneth Cooper put it best: «Six minutes per kilometer or slower is jogging; anything faster is running.»
How to Run Right? Skip the Training Plan
Running gurus swear by a golden rule: less zeal, more mileage. For beginners like you, an easy, efficient jog is the ticket. Can you run daily? Absolutely—go for it! It’s not about fleeting triumphs but the slow, steady grind that pays off. Think of it as a chain of tiny steps, each one a spark of muscle joy money can’t buy.
Ultra-marathon buffs might scoff at this gentle approach—and they’d have a point. These pages aren’t for those who flip a willpower switch and conquer endless asphalt.
Experience reminds us of those who started strong but fizzled out—sidestepping us now with a knowing nod. Reasons abound. Advice on living right is everywhere, yet faced with the work it demands, people stall, then quietly retreat.
So, crafting a training plan from stacks of books and personal tales? It’d scare you off. Numbers galore—age, stride length, days, calories, pace, distance, breaths, heartbeats, run-walk ratios. Too much to chew before chasing youth’s fleeting shadow. Most folks frown and wave it away—and they’re not wrong. There’s something dry and joyless in all that math, far from running’s gift.
Some, though, thrive on a roadmap—turning stats into a lifeline for health.
Running is wise in its simplicity. Ignore the flood of recipes and charts. Its benefits are undeniable—start, and you’ll feel it.
Here’s the formula: Desire times Time equals Distance. Keep it basic at first, armed with just the essentials. Later, dig deeper if you crave more.
Obsessing over numbers can turn motion’s delight into a ledger. For newbies, the only tally worth tracking is how often Lady Laziness wins over Reason, luring you to a bus seat instead.
Where and When to Run
Your mission? Scout running routes during morning walks.
Aim for a loop—later, measure it with a bike odometer or count the gaps between power poles (roughly 20–25 meters each).
Start with time as your guide—easy to track without tangling it up with speed, distance, or oxygen debt. To a newbie, such tips can feel like rocket science, tempting you to trade running for a card game. But it’s simpler than it seems.
Where to run? Wherever you can! You’re golden if home hugs a park, forest, or square. But if the will is there, the setting’s secondary.
Sidewalks or streets? Early mornings leave both quiet, but stick to the pavement. If the road’s width calls, sew red bike reflectors onto your jacket—a trick runners abroad use with glowing strips, lighting up dark streets like storybook heroes for dumplings to spot.
City life means hard surfaces. When you can, test a park trail, forest path, deep snow, a country lane, sandy beach, pine-needle carpet, peat bogs, or shallow water along the shore.
Variety spices it up! On Sundays, escape town, find a meadow, kick off your shoes, and run free—no clocks needed. Experts say every barefoot minute adds a minute to your life.
Morning or Evening Runs?
When’s best—dawn or dusk? You’ve got two 30-minute slots (an hour total!) honed by brisk walking.
It hinges on your day. Work might kick off at 8, 9, or 10 and wrap at 5, 6, or 7.
Morning runs wake your body, syncing it to the day’s rhythm. Evening ones melt away the day’s strain—mental and physical. You’ve felt this with walking already.
Both are solid picks, each with its fans. Unsure? Try both. The old adage holds: better to run anytime than not at all.
Evening runners face a snag: eat or run after work? A hearty lunch and light post-work snack solve it—then hit the road! Or hang a sign at home, aimed more at your conscience than your stomach: «Dinner? Run!» With a caveat: don’t gorge afterward.
Morning rookies, here’s the drill: «Wake. Wash. Sip water. Jog!»
Breathing Right While Running
How to breathe? However feels natural.
Struggling for air means your body’s craving oxygen. Past 50 or packing extra weight? You’ll pause. When it gets tough, ease up—walk if needed—or tweak your breathing to balance the debt.
Options include:
- In and out through your nose,
- In through your nose, out through your mouth,
- All through your mouth.
Pick what works. Some purists say if nose-breathing falters, walk instead. But quirks like a crooked septum muddy that rule—plenty run fine, mouth-breathing away.
Recall those army sergeants barking «Nose only!»—soldiers stuffing handkerchiefs in their mouths, staggering to the finish, blue-faced and bug-eyed. Skip the nostalgia and breathe your way.
Chat mid-run and gasping? Slow down—your pace is too fierce.
Breathing’s a reflex—guide it gently, not forcibly. Train yourself to sync inhales and exhales with steps. Focus on a strong exhale; the inhale will deepen naturally. Craving a big breath? Rip off two or three deep exhales—it’s like popping a bubble, easing you up.
Master this at a slow jog. Your body will find its groove.
Professor A. Gandelsman, who studied Olympic champs like V. Kuts, once quoted Kuts: «When I breathe, I’m not running.» Science later backed his hunch—long-distance runners thrive on shallow breaths, saving energy and balancing blood gases. Too much huffing throws you off.
Slower pace, lighter breaths. Speed up, and you’ll gulp deeper. «Not enough air» isn’t a crisis—just your vessels adjusting. They won’t snap back to youth, but they’ll outshine your chain-smoking neighbor smirking from his balcony.
How Long Should You Run?
How much is enough? Start small, manageable, fun.
Step outside. Stroll a few minutes, soaking in the air. Roll from heel to toe, priming your feet. Breathe deep through your nose, belly tucked, lungs stretching awake.
Blend walking and running—30 minutes max. How to split it? Feel it out. No need to clock every second—just note your start and don’t miss the end. Walk, run, walk, run…
First, run what you can, marking the time or distance. Stick to it for days, weeks, a month. No rush—you’re not racing for medals. Soon, your body will nudge you: «More, more!»—and you’ll follow.
Tune into yourself: Want to? Can you? Don’t tax an untrained heart. Chest heaviness is a red flag—walk it off briskly. If the urge returns, run. If not, stroll home with pep.
Don’t halt abruptly post-run—jog lightly or walk fast. Legs feel leaden otherwise, as blood pools, leaving your head woozy. Easy fix.
Early on, don’t overdo it. Learn the difference: unwilling versus unable.
The Science of Running’s Benefits
Science delivers hard truths about nature and us.
Each field sets its proof bar—math outstrips physics, biology trails both. What’s legit?
- Rock-solid, verified facts, even unexplained ones,
- Stats from big groups, like illness or death rates,
- Clear cause-and-effect links, like movement boosting health.
Why run? Studies show exercise plus a healthy lifestyle shaves 10–15 years off aging, extends your prime, and keeps you humming—body and soul firing on all cylinders.
Shedding Weight: Walk More
Extra pounds spell heart trouble. Loving food’s a bittersweet curse.
Stats don’t lie (excess weight vs. mortality hike): 4–5 kg—8%; 9 kg—18%; 13.5 kg—28%; 22.7 kg—56%.
Obesity splits two ways: endogenous (tied to illness) and exogenous (overeating, under-moving). The first needs a doctor; the second’s fix is simple—eat less, move more.
Skip fad diets—they skew nutrition, starving you of essentials. Eat varied, cut fat, flour, sugar. It’s less about rules, more about grit.
Motion’s your ally. Eat smart, move plenty—your body burns the junk. For the overweight, walking trumps running—it’s gentler.
Running and Your Spine
Running heals, but not all bones and joints love it.
Each step sends a jolt—shockwaves that, on hard ground with bad shoes, nick joints and discs. Not everyone’s hit, or millions wouldn’t run.
Ease in slow, pick soft paths (dirt over asphalt), and grab cushioned kicks to dodge trouble.
Running vs. Stress
New research ties exercise to mental peace.
Long runs—say, 90 minutes daily—at a solid clip cut stress and early neurosis (racing thoughts, tension, sleeplessness, snappiness). City folk over 40 feel this most—modern life’s a pressure cooker.
Running lifts your psyche. It’s proven. Even better, some say every physical perk (slower pulse, bigger heart) stems from a calmer mind sparked by the run itself.
How? Endurance boosts endorphins—nature’s joy juice—lingering post-run. Hardcore runners hit euphoria, hooked like it’s a drug. Some log 2–3 hours daily, living for it.
Three truths:
- Work your body—labor never killed anyone,
- Keep your 22-year-old weight,
- Walk 10 km daily.
«Can’t» or «Won’t»?
Now you know running inside out—motivation’s the last hurdle.
Craving it, you soar. Dreading it, you’ve hit a wall. Like a fairy tale fork: left, right, or this path.
Doctors fight to spark belief in patients. You’re no different—dig deep!
Building Willpower
Up. Dressed. Out. That first crisp breath whispers: «Why run? Walk slow instead.»
Chill seeps in, chasing off doubts of worthlessness—familiar foes to shrug off. Even pros wrestle this. English coach K. Hensley bolted rails to his car for faltering runners. None used them—willpower won. How’s yours?
Too Lazy?
«Can’t»—Lady Laziness sweet-talks you into skipping. Fair enough—starting’s tough, especially later in life.
Don’t just lie there. Keep Jack London’s The Apostate by your bed. Read it—shiver at a 12-year-old hauling himself to the factory. «Me, a grown man, pitying him while I lounge? No—I’ll walk 45 minutes to work as penance.»
«Won’t»—Nothing’s wrong, just no spark. Tell yourself: «Not today, Inner Voice—I’ll reach that tree.» You’ll make it—and keep going.
Bad Weather?
«Can’t»—Post-run fatigue plus a workday? Don’t skip—a hot shower washes it away.
June and July suck when repairs cut hot water. Just hitting your stride, and bam—cold showers only. Hero it out—weeks in, summer heat makes it fine. When hot water’s back, stick to cold—real runners scoff at comfort.
Experts push contrast showers—hot, cold, bliss. It’s old-school: Russians leapt from saunas into snow. Cold on a sweaty body? Pure grit.
Weather shifts toughen you—July to October, water chills, and you’re hardened without trying.
«Won’t»—Sleet outside. As an actor once quipped, «Utterly wretched.» Why slog through muck when spring sun beckons?
Got a dog? Duty calls—she’s your running buddy. Rome’s mass run gave pups bibs and treats for sticking with their humans. Early on, let her roam—her joy outpaces your slog.
Some owners chat while dogs frolic. Others trudge, cig in hand, cursing the world. Shout: «Drop it! Run with your pal—see his wagging tail begging you to savor the dawn!»
Post-Illness Running
«Can’t»—Sickness lingers. If running sparks chest pain or wild pulse, stop. Consult a doc—don’t willpower through.
«Won’t»—A top cardiologist says: «Running’s off-limits if you’re short of breath lying down.» Maybe it’s not your game. Swim, bike, row, walk—pick your poison.
Left or right at the fork? Let this guide you between «Won’t» and «Can’t.» Heed advice, but trust your gut—running’s magic is real.
Must-Read Running Books
Need a push for morning jogs? Here’s a lineup of inspiring running reads.
What I Talk About When I Talk About Running
Haruki Murakami’s 2007 memoir weaves his long-distance running tales—marathons, an ultra—into reflections on writing. Split into a preface («Suffering Is a Personal Choice»), nine chapters, and an epilogue («On the Roads of the World»), it’s a love letter to runners everywhere.
Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen
Journalist McDougall ditches it all to learn from the Tarahumara, a tribe running 100+ km without breaking a sweat. He heals injuries, trains barefoot with legend White Horse, and rediscovers running as humanity’s ancient craft.
80/20 Running
The Pareto Principle comes to life in running. To prepare for long distances where maximum speed is key, start your training with easy jogs—slow warm-ups should make up at least 80% of your total workout time. Then, dedicate just 20% to intense efforts. Why does this approach work, and how can you master it? Dive into this book by Matt Fitzgerald to find out.
