Complete Running Guide for Beginners: How to Start Running
2025-01-21
1. Benefits of Running
Cardiorespiratory fitness: Improves heart and lung health, increases VO2 Max (maximum oxygen uptake). Weight loss: Burns 500-800kcal/hour, highly effective aerobic exercise for fat burning. Strength building: Develops lower body muscles (quadriceps, hamstrings, calves). Mental health: Endorphin release relieves stress, reduces depression and anxiety. Cardiovascular disease prevention: Improves blood pressure and cholesterol, reduces heart attack and stroke risk. Lifespan extension: Running 3+ times weekly increases average lifespan by 3-5 years. Cost-effective: Possible anywhere with just running shoes, no gym needed.
2. Beginner Equipment
Running shoes: Most important! Running-specific shoes with good cushioning fitting your foot shape. Brands: Nike, Adidas, Asics, New Balance, Hoka. Price: 100-200K KRW. Lifespan: 500-800km (usually 6 months-1 year). Athletic wear: Functional materials with good sweat wicking (polyester, merino wool). Cotton absorbs sweat and becomes heavy, not recommended. Socks: Toe-separated or cushioned socks prevent blisters. Smartwatch/running app: Measure distance, pace, heart rate. Recommended apps: Strava, Nike Run Club, Runkeeper. Optional: Waist band (phone/water), Bluetooth earphones, cap, sunglasses.
3. Beginner Running Plan: Couch to 5K
Goal: Complete 5km without stopping within 8-10 weeks. Weeks 1-2: Walk 1 min + run 1 min repeat ร 20 min, 3 times/week. Weeks 3-4: Walk 1.5 min + run 3 min repeat ร 25 min, 3 times/week. Weeks 5-6: Walk 2 min + run 5 min repeat ร 30 min, 3 times/week. Weeks 7-8: Walk 1 min + run 8 min repeat ร 30 min, 3 times/week. Weeks 9-10: 30 min continuous running, 3-4 times/week. Key: Don't overdo from start, alternate walking and running to adapt. Slow pace (conversational speed). 3-4 times/week with rest days essential.
4. Proper Running Form
Upper body: Straight back with relaxed shoulders. Look 10m ahead. Arms: Bend at 90 degrees, swing naturally front-back. Don't swing side-to-side. Feet: Land mid-foot, heel-first landing causes high impact. Stride: Small, maintain cadence of 170-180 steps/minute. Breathing: Inhale through nose, exhale through mouth. Or 2:2 breathing (2 steps inhale, 2 steps exhale). Caution: Excessive forward lean burdens lower back, heel strike risks knee injury.
5. Injury Prevention and Recovery
Warm-up: 5-10 min brisk walking or light jogging to raise body temperature. Cool-down: 5-10 min walking after running to gradually lower heart rate. Stretching: Static stretching after exercise (quadriceps, hamstrings, calves, hip flexors). 30 sec each area. Gradual increase: Don't increase weekly distance by more than 10% (10% rule). Rest days: 1-2 complete rest days weekly or light walking for muscle recovery. Don't ignore pain: Immediate rest and hospital visit if knee, ankle, shin pain persists. Common injuries: Knee pain (runner's knee), shin pain (shin splints), plantar fasciitis.
6. Motivation and Sustainability Strategy
โ Set goals: Short-term (complete 5km), mid-term (10km), long-term (half marathon). โก Running log: Record in app for sense of achievement. โข Join running crew: Motivation from running together, utilize SNS communities. โฃ Participate in races: Register for 5km, 10km races for training motivation. โค Playlist: Relieve boredom with favorite music. Recommend BPM 160-180 music. โฅ Rewards: Reward yourself when achieving goals (new running shoes, athletic wear). โฆ Variety: Prevent boredom with route changes, interval running, hill running. โง Flexible plan: Adjust for weather and condition, don't stress.