The first step is taken: you want to know how to start running effectively! Whether you’re training for a race, aiming to get fitter, or preparing for an obstacle run, it’s important to build up your running gradually. This helps prevent muscle soreness and injuries and, perhaps most importantly, keeps it enjoyable for yourself! In this article, you’ll learn all about how to start running, its benefits, and the best ways to get started.

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Why is running good for you?

We all know that being active and moving our bodies is good for us. Often, people see exercise as something that takes a lot of time and gym memberships are getting more expensive. Fortunately, there’s a sport that’s completely free (well, except for maybe the running shoes and clothing)… Running! You put on your shoes and clothes, step out the door, and you’re ready to go. But why is running good for you? Here are a few reasons:

  • 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. Sounds great, right?
  • Increased muscle strength and bone density: It strengthens your muscles and bones, which is especially important as you age.
  • Better sleep quality: Physical activity helps you fall asleep faster and enjoy deeper sleep. Sleep well!

So, it’s safe to say that running is definitely good for you! Of course, it’s important to build up gradually and not try to run a marathon right away. By running regularly, you’ll improve your fitness, allowing you to go a little farther each time! Let’s dive into how to start running and what essentials you need.

A woman running through the sand during the Strong Viking Trail Run in Wijchen. Running for beginners. Building up running.
A woman running through the sand during the Strong Viking Trail Run in Wijchen. Running for beginners. Building up running.

Essentials for Running

When you go running, you don’t need much. However, the things you do need, aside from your two legs, are very important! Of course, you can make it as expensive as you like with fancy sports headphones, a high-speed branded sunglasses, or a Gucci sport leggings (yes, those really exist)… But that’s certainly not necessary!

Below, we’ll discuss the absolute must-haves when you’re starting out with running.

Running Shoes

Buy. Good. Running Shoes. There are so many people who 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 are tailored to fit your feet, provide adequate cushioning to reduce impact on your joints, are breathable and lightweight, offer proper support, and are flexible.

 

Trail Running or Obstacle Run Shoes

Planning to participate in obstacle courses or trail runs? You might consider trail running or obstacle run shoes. These shoes are more durable, provide excellent grip, and are designed to drain water effectively.

Comfortable Running Clothes

You don’t need to rush into buying expensive and professional running gear to start running. Everyone likely has comfortable sportswear in their closet: a pair of sports shorts or leggings and a shirt. However, there are a few points to consider when choosing or purchasing (new) running clothes. Make sure the clothing is made of lightweight and moisture-wicking materials, as these will keep you cool and dry during your run. Polyester is often used in sportswear because it is breathable and dries quickly. It also provides ample flexibility, allowing for ease of movement.

Running Socks

People often forget to wear proper socks when running. This can lead to blisters because regular socks often lack moisture-wicking properties and can cause excessive friction. Preventing blisters is better than having to cure them, so it’s important to wear good running socks! Decide whether you prefer short or long running socks, with or without compression, based on your personal preferences. Everyone has different needs when it comes to socks!

Other Running Must-Haves

Once you have the essentials mentioned above, you’re ready to hit the ground running. To make your running experience even more comfortable, you can consider acquiring these additional items:

  • Sports watch or fitness tracker
  • Reflective clothing or accessories
  • Running app (like Strava)
  • Sports sunglasses
  • Sweatband
  • Running earphones

These items can enhance your comfort, safety, and overall enjoyment while running.

The finish of the trail run of Strong Viking
A woman arriving at the finish of the Strong Viking trail run. Running for beginners. Building up running.

Starting Running

Ready to get started? We definitely are! Running is incredibly enjoyable and leaves you feeling fantastic afterward. Before we dive into tips on how to start running, it’s important to make some preparations.

Set Realistic Goals

Before you start, it’s important to stay realistic. Don’t expect to be ready for the Ultra Viking in a month or to run the Berlin Marathon. Look for a suitable running schedule or download obstacle run training plans from Strong Viking. This way, you’ll have a clear goal to work towards.

Eat a Nutritious Meal Before Running

When you go running, it’s important to fuel your body with the right nutrients. Eating before a workout and after is crucial for performance and recovery. However, be mindful not to eat too much right before your run, as this can lead to discomfort. If you struggle with maintaining a varied diet or feel like you’re missing certain nutrients, consider taking sports supplements.

Warm-up (and Cool-down)

Many people start running without properly warming up their muscles first. This can lead to muscle soreness and injuries, which definitely doesn’t make running more enjoyable! It’s equally important to cool down after running. This helps lower your blood pressure and heart rate back to normal levels, and prevents muscle pain.

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.

  1. 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!
  2. Take enough rest: Don’t go running every day right away. Give your body time to recover!
  3. Maintain a good running posture: Ensure you run upright with your head up and shoulders relaxed. This helps prevent injuries and improves your breathing!
  4. Hydrate well: Don’t forget to drink enough water! Ensure you stay well hydrated before, during, and after running.
  5. Be safe and visible: Choose safe routes and, if necessary, run with a buddy. Wear reflective clothing if you’re running in the dark.
  6. 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 general fitness levels. 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!

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