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Running tips for beginners

  • New to running ? We know that you are excited. Remember to breakdown your Run into intervals of jogging and walking initially. Start with 2 mins jogging/ running followed by 2 minutes of walking. Slowly increase your Run intervals and lower the walk intervals till you can run 5 minutes entirely. Keep grading it up.
  • Don’t go out too fast at the start of the Run simply because your legs are fresh and full of energy. A slow start, known as a warm up, helps you sustain longer distances at better pace instead of a burn out early in the Run
  • Do not get worried if you get a pain on the side of your ribs initially in your Runs. This is called a side stitch and it is due to improper breathing. Try and get into rhythmic breathing slowly. Take deep breaths , not shallow ones
  • Invest in a good pair of shoes. All leading shoe shops can do a gait analysis and advice you on the shoe that suits your gait. Correct shoes make a considerable difference to your running
  • Strengthen your muscles at least 2-3 times a week with resistance training. Running improves your stamina, endurance and aerobic capacity but strengthening helps you run better and stay injury free
  • Go for distance rather than time – slow it down, be patient, and don’t worry about your pace.
  • Remember that rest days are training days, too. Resting the body intermittently is the best way to prepare it for the next Run
  • While running, do not land on your heel. Land on your mid sole or the ball of your feet, then roll through to the front of your toes with minimal heel strike
  • Focus on your breathing and get it into a rhythmic pattern while running. Start by inhaling for 2 counts and exhaling for 2 counts. This is called the 2:2 breathing. It will ensure better oxygen flow to your muscles

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080 42068635

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ABOUT CONTOURS

Contours is a chain of international fitness studios dedicated to improving the health and fitness of women. We are India’s largest women’s fitness chain with 8 gyms and over 2200 women achieving their fitness goals. We believe that every woman deserves a space where she builds her strength and fitness without inhibitions. The Contours Women’s Day Run celebrates the spirit of being a woman, of giving and redefining personal limits.

ABOUT CONTOURS

Contours is a chain of international fitness studios dedicated to improving the health and fitness of women. We are India’s largest women’s fitness chain with 8 gyms and over 2200 women achieving their fitness goals. We believe that every woman deserves a space where she builds her strength and fitness without inhibitions. The Contours Women’s Day Run celebrates the spirit of being a woman, of giving and redefining personal limits.

CONTACT US

9731532676/ 7019225572
080 42068635

cwdr@contoursindia.in

FOLLOW US ON