Table of Contents
Why is running good for you?
- Improved fitness: Regular running strengthens your cardiovascular system.
- Weight loss: It's an effective way to burn calories and lose weight.
- Mental health: Running reduces stress, anxiety, and symptoms of depression by releasing endorphins. That's great!
- Increased muscle strength and bone density: It strengthens your muscles and bones, which is especially important as you age.
- Better sleep quality: Physical exercise helps you fall asleep faster and sleep more deeply. Sleep well!
Essentials for running
If you go running, you don't need much. Nevertheless, the things you do need besides two legs are very important! Of course, you can make it as expensive as you want, with a pricey set of sports earbuds, a fast brand of sunglasses, or a Gucci sport leggings (yes, they really exist)... But that's certainly not necessary!
Below, we discuss the absolute must-haves when you start running.
Running shoes
Buy. Good. Running shoes. So many people start running in their regular sneakers and then quit because they experience discomfort. Why? Regular sneakers simply aren't designed for running! Good running shoes have a fit that matches your feet, provide good cushioning to reduce impact on your joints, are breathable and lightweight, offer proper support, and are flexible.
And are you also planning to participate in obstacle runs? Then you might want to consider trail running shoes or obstacle course racing shoes. These shoes can withstand rough conditions better, provide sufficient grip, and ensure water drainage.
Comfortable running clothes
You really don't need to immediately buy expensive and professional running clothing to start running. Everyone usually has comfortable sportswear in their closet: sports shorts or leggings and a shirt. There are a few points to consider when choosing or buying (new) running clothing. Ensure that the clothing is made of lightweight and moisture-wicking materials, which keep you cool and dry during running. Polyester is often used in sportswear because it is breathable and quick-drying. Polyester clothing also offers plenty of freedom of movement as it stretches well.
Running socks
People often forget to wear good socks when running. This can lead to blisters because regular socks are often not moisture-wicking and can cause too much friction. Preventing blisters is better than curing them, so wear good running socks! Decide for yourself whether you prefer short or long running socks, with or without compression. Everyone has different
Other running must-haves
In principle, you're ready to start running once you have the above essentials. To make running even more comfortable, you can of course purchase other items. Consider the following items:
- Sports watch or fitness tracker
- Reflective clothing or accessories
- Running app (like Strava)
- Sports sunglasses
- Sweatband
- Running earphones
Running for beginners
Ready to get started? We are! Running is really fun to do, and you'll feel amazing afterward. Before we continue with tips, it's important to make good preparations.
Set realistic goals
Before you start, it's important to stay realistic. Don't expect to be ready for the Ultra Viking or Berlin Marathon in a month. Look for a suitable running schedule or download obstacle run training plans from Strong Viking. This way, you'll have a great goal to work towards.
Eat a nutritious meal before running
When you go running, it's important to get the right nutrients. It's crucial to eat before exercising and after running too! Just make sure not to eat too much right before you start running, or you might feel uncomfortable. If you struggle with maintaining a varied diet and feel like you're missing certain nutrients, you can also take supplements for athletes.
Warm-up (and cool down)
Many people start running right away without warming up their muscles first. This can lead to muscle soreness and injuries; it really doesn't make it more enjoyable! After running, it's also important to cool down. This helps bring your blood pressure and heart rate back to normal and prevents muscle soreness.
Running tips
Do you have a training schedule ready? Have you tied your shoes properly? Eaten a nutritious meal? Then you're ready to start running! Start off slowly and stick to your schedule; you don't need to run at 14 kilometers per hour right away. Below are some useful tips for your running journey.
- Keep your running routine varied: Explore different routes occasionally. Head to the woods one day or run a loop around the lake. This keeps running enjoyable!
- Take enough rest: Don't go running every day right away. Give your body time to recover!
- Maintain a good running posture: Ensure you run upright with your head up and shoulders relaxed. This helps prevent injuries and improves your breathing!
- Hydrate well: Don't forget to drink enough water! Ensure you stay well hydrated before, during, and after running.
- Be safe and visible: Choose safe routes and, if necessary, run with a buddy. Wear reflective clothing if you're running in the dark.
- Enjoy the process: The most important tip of all! Running is not just a physical activity but also a mental challenge. Enjoy the fresh air, the natural surroundings, and the sense of accomplishment after every run.
Running in an obstacle run
Running is fun, healthy, and great for your fitness. You can train for a (half) marathon or other running races, but did you know you can also train for an obstacle run? At Strong Viking, you can participate in 4km, 7km, 13km, or 19km races. Want to set the ultimate goal? For the true die-hards, we have the Iron Viking (42km) and Ultra Viking (60km). As exciting as it sounds, don't underestimate it! Besides running a certain distance, you'll also need to overcome obstacles along the way. Does that sound like music to your ears? Download the training schedule for Strong Viking now and get your ticket for the next event!