Top 10 golden rules of running for beginners

Top 10 golden rules of running for beginners


Maintaining the right weight and being in a healthy weight range is one of the key ways in which you can stay fit. The underlying diseases that obesity accompanies can be really harmful and in some conditions even fatal. On the other hand, underweight individuals might be prone to the development of a number of deficiencies as well. This is why Physicians and health experts have constantly been putting light on how essential it is to be in the healthy weight range.

A very important term when it comes to weight loss is TDEE or total daily energy expenditure. It refers to the amount of energy expenditure of an individual or the number of calories that a specific person burns every day doing their life activities.

A person loses weight when he/she burns more calories than he consumes. When the total everyday calories are considered, the amount spent doing the daily life activities is also brought under consideration. To increase the TDEE, exercises such as running, jogging, Zumba and so much more are done. These help in the fat burning process and increase the used overall caloric percentage of a person.

Is Running Easy?

As the world develops more awareness of their health and well-being, many individuals are exerting increased efforts in ensuring their healthy lifestyles. Building a healthy lifestyle isn’t as tedious and expensive as one would imagine, as long as you have dedication and consistency.

In terms of improving your physical activity, even running a set distance daily can be a great improvement to your health. Having no access to gym or lack of fitness equipment shouldn't get in your way. If you’re still starting your fitness journey, go for an easy, beginner-friendly physical activity like running.

How can running be beneficial for weight loss and overall health?

Every exercise has its own benefits and brings advantages to the body in different ways. Talking about running in specific, it is said to not only bring a very positive impact on your body but also to your mental health. Below, we have mentioned some of the key ways in which running can actually help your body.

Running makes the heart-healthy

Cardiovascular health is said to improve greatly through running. It is said that running for even a few minutes can make the heart strong and cause it to function better.

Running makes you stress-free

One very important benefit that running provides to the brain is that it makes it super resistant to stress. However, running isn’t the only exercise which can help you cope up with stress. Aerobic exercises in general work in numerous ways.

The reason behind this is thought to be the generation of neurotransmitters and in-turn, neurons.

Running can help with weight loss

Running is one of those aerobic exercises which increases the TDEE of a person and so, significantly helps in the weight loss process.

At a speed of 5 miles per hour, it can make a person weighing 160 pounds to burn around 600 calories.

Top 10 golden rules of running for beginners

If you are new to running or do any exercise, it is always recommended that you go through the list of do’s and don’ts because although exercise can be highly beneficial for you, doing it the wrong way can actually back-fire it and you might end up damaging your body. So, it is better to know the precautionary measures and to know what you must be taking care of while doing an exercise.

Below are the top 10 golden rules of running for beginners:

1. Don’t go too hard on yourself

So many newbies make the mistake of running at a very high pace which makes them tired very easily and hence, they feel short of breath and end up feeling tired much more quickly.

Stamina is something that you need to build and work on. You can start-off with a jog rather than a speedy run if you’re still starting out as a runner. If you begin running at an incredible speed, your stamina wouldn’t be able to sustain the speed and distance, thus causing you to exhaust yourself. Worse, you can be injured while running full-speed.

If you’ve read this advice too late and have injured yourself from running, make sure to receive treatment from the best health professionals that work closely in the fields of occupational therapy, physiotherapy, and chiropractic, like the Easy Allied Health. These professionals can treat all affected parts of your body through their efficient treatment plans.

2. Eat right before running

People who are on a diet and tend to exercise as well, need to be sure to eat right before going for a run. To keep the level of energy high and to fuel your body, carbohydrates are a requirement. You can go for wholemeal bread, oats, pasta and so much more. You can also go for a cereal bar or nuts in a limited amount to help you provide an immediate boost of energy.

Aside from carbohydrates, take a look at these nutrients your body needs before running, and the kinds of food you can source them from:

  • Protein: Eggs, beans, poultry, fish, whole grains, and low-fat dairy
  • Fat: Avocado, nuts and seeds, plant oils, and fatty fish
  • Calcium: Beans, eggs, dark green leafy vegetables, and calcium-fortified juices
  • Iron: Seafood, red meat, peas, and dried fruits
  • Sodium and electrolytes: Spinach, kale, broccoli, peanuts, almonds, and sports drinks

3. Don’t stop abruptly

Many people do not know this but when after running, you give your body a sudden stop, then blood immediately rushes towards your lower limb or legs and hence you feel uneasy and dizzy. The cool down process is highly essential.

4. Be sure to have the appropriate running shoes

An ideal pair of running shoes have a good space in the toe region. If you are flat-footed and your arch flattens when you stand, you would have to go for shoes that will support you in that aspect.

Finding the right shoes after the research is the most essential part of it all.

5. Estimate your EER

EER estimation is extremely important to know. EER refers to the "estimated energy requirement" for balancing a healthy weight. If you aim at losing weight, EER is dependent upon a number of factors such as weight, age, height and etc. EER is computed in comparison to TDEE because it concludes the amount of "energy" or calories that one needs in a day to lose or maintain weight. So you don’t feel low on energy during your run.

The question then is, how can you calculate your estimated energy requirement? There are numerous formulae for the estimation of EER. However, online calculators make the calculations really easy. Below, we have mentioned 2 of such calculators to help you know your EER efficiently.

EER calculator by

This calculator has a very simple and user-friendly interface. You can simply search for the calculator from the main page and it will take you to the EER calculator within seconds.

The requirement for the calculation includes the knowledge about your age, height, weight and physical activity with the former 3 having different units with them so you can convert them the way you want to.

It gives you your calculation within seconds.

You get precision, accuracy and fastness all for free through this calculator.

EER calculator By

This EER calculator has the same requirements as the one mentioned above. Despite being all free to use, it does not require any kind of log-ins so you just have to open up the site and start using the calculator.

The calculations are highly accurate.

These calculators not only save up your time but they also minimize the chances of human error making while calculating EER which might be really high when one uses a formula by themselves.

6. Go for a proper running plan

Since you are new to all this, you need to have a proper plan which will help you avoid doing too much in one day. While a one-size-fits-all running plan doesn’t exist, you should start slow and steady by running only a few times a week before gradually increasing its frequency.

7. Be clear about what you want to achieve

You cannot move forward if you do not have a goal in your mind. Keep an achievable goal in your mind while doing the run and it will keep you motivated in the right ways.

8. Eat what’s right after running

What you eat after your running should be all packed in carbohydrates and protein. Your body needs to go through the recovery process and restore the glycogen stores which can all be done by eating right

9. Don’t forget to stretch

Stretching helps avoid injury and makes your muscles flexible so they keep working in the right way. Never take stretching lightly and don’t ever skip it.

10. Don’t forget the rest days

Most individuals are told to take at least 2 days off from their workouts. This is because the muscles need time to recover and to get the proper rest. Tiring yourself will make things worse. Be sure to make your body able to take the new changes by providing it with enough rest.

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Jessica Parker

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