Welcome to the fold! As a runner or jogger you’re joining a strong global community with a vast historical legacy that goes back to persistence hunting in ancient savannas. Yes, there are a few rites of passage you’ll have to go through but in this article our goal is to make the transition as easy as possible. Enjoy!

Warms ups Do Help But…

Don’t stretch your calves statically before you take off. Beginners often complain of short periods of ankle pain not long after they start their runs. This happens because the joint capsules and all the soft tissue (tendons, ligaments and muscles) in the ankles haven’t been properly engaged. Studies have proven that you should actively warm up: hopping, jogging in place, jump roping, burpees with tuck jumps, etc.

That Ache in Your Side is…

It’s a result of improper breathing. But hey, rest easy because within a short period of time you’ll adjust and adapt. Soon your breathing will be smooth and controlled. As you’ll see oxygen is really the name of the game.

A Runners High is…

Unmistakable. Don’t worry, when you experience one you’ll know. They’ll happen after your body is already accustomed to running or jogging, but you force it to go farther or faster than it normally would in an unpredictable burst of energy. Your brain injects you with endorphins and adrenaline and it literally feels like you’ve been covered in ecstasy. Without being crude, in all seriousness, it’s like an unforgettable full-body orgasm.

Only Rest is Going to Help

Jogging and running is freaking hard! Sure, you get to this point where it feels like slicing bread, but even then, what’s happening throughout your musculature on the physiological level is astounding! A good portion of beginners complain that they can’t run too often each week the first 6 months to a year because their calves (soleus and gastrocnemius muscles) are sore. The best you can do is eat right and sleep well. After that it just takes time.

Shoes are Critical!

DO NOT shortchange yourself buying cheap jogging shoes. And, don’t be a dunce and injure yourself by jogging in inappropriate shoes. If you’re serious about getting into running then INVEST in a solid pair of shoes that shouldn’t really cost less than $50, roughly. Some people swear by their used thrift store sneakers but why risk it?

The idea here is to strike a balance between supporting your ankles/foot without providing too much support which can lead to undertrained ankles in comparison to the rest of your body. Modern jogging shoes are designed to strike just this balance. Do your homework on popular brands and choose wisely.

Pre-Run Eating Behavior

When you first start, your runs and jogs will be shorter and limited in intensity. But, because of what you’re putting your body through and due to all the adaptation you’re forcing on it you should be getting as much pre-run nutrition as if you were running 3-5 miles at a time.

This means plenty of carbohydrates, protein, fat, amino acids, vitamins, minerals and water. However, try not to eat anything within 20-30 minutes of your run and stick with light meals!

What are your tips?

If you have any advice or tips for new runners, we would love you to share them. Just add your comment below.

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