Running for Beginners Guide + Tips

Running for beginners

In recent years, running has become a massive and widespread phenomenon. Every year the army of joggers is growing all over the world. Of all the activities, running is undoubtedly one of the most affordable. On the other hand, you can easily customize jogging for your needs. But of course, running for beginners is significantly different from the workouts performed by professionals or amateurs with experience.

Let’s look at the main advantages and benefits of systematic jogging. In the end, we’ll give some tips on running for beginners. So be patient!

Health Influence of Running

running for beginners plan

What does this happen in the human body while running? How do internal organs react to stress? What happens to cells and blood? Read the answers to these and other questions below.

During the run, almost all parts of the ligamentous and muscular apparatus are involved. Also, the joints of the human body receive a payload during running. Running increases blood circulation, oxygenates all organs and tissues. It trains the vascular system and prevents many heart diseases.

During exercise, blood begins to move through the vessels at a high intensity. A lot of waste substances enter through the walls of the vessels, which are removed through sweat.

With a slow, long run, the body’s metabolic processes are normalized, and the cholesterol content in the blood also decreases. Long, leisurely running is ideal for overcoming cyclical anti-gravity loads. Most of the body’s blood vessels are vertical, and the capillary blood flow at rest is 1 sq. mm of muscle cross-section is open by approximately 30-80 capillaries.

During running, when a person continually overcomes the earth’s gravity, jumping and falling in an upright position, the blood flow in the vessels also “sways” and enters into resonance with running.

runner's world

In this case, the early “dormant” capillaries gradually open. This microcirculation activates the internal secretion organs. The flow of hormones increases and can reach the most distant cells and adjust their work, which becomes more harmonious, harmonious, and balanced.

As a rule, after a long run (30 minutes or more), a sensation arises in which particular hormones are produced – endorphins, which cause a natural feeling of bliss. They have an analgesic effect and continue their impact for 0.5-1 hours after running. During running training, the heart contractions decrease; the heart becomes more powerful and works more economically.

Due to the fact that with prolonged rhythmic running, the pulse becomes 120-130 beats per minute, and peripheral blood vessels expand, their resistance decreases, which leads to a reduction in blood pressure.

Running also slows down the aging process because of these facts:

  • it activates intracellular biosynthesis,
  • normalizes the activity of the central nervous system,
  • activates and regulates the movement of the endocrine glands,
  • strengthens the immune system – increases the body’s defenses,
  • infects the body with energy and correctly helps to fight against excessive and uncontrolled food intake.

It is especially useful for:

  • hypertension and hypotension,
  • vegetative-vascular dystonia,
  • angina pectoris,
  • coronary heart disease,
  • rheumatism,
  • mitral valve insufficiency,
  • osteochondrosis,
  • gastric ulcer.

Critical Benefits of Running for Beginners

tips for running for beginners

Central nervous system. Absolutely any physical activity leads to the activation of nerve cells. But running is the most “powerful” exercise. Increased blood pressure improves blood circulation in the brain. During physical activity, the body produces the neurotransmitters “catecholamines.” Thanks to their effect, a feeling of euphoria appears. It improves mood and overall well-being.

The musculoskeletal system. Running has a positive effect on almost all human organs. It has a positive impact on knee joints, ligaments, spine, muscles. The flow of lymphatic fluid to the joints is carried out.

The cardiovascular system. During training, it is necessary to alternate load and rest. When running, we make oscillatory movements up and down, and this has a beneficial effect on the direction of fluid through the body. During moderate and prolonged exercise, the heart walls are strengthened, which makes it stronger and more powerful. Systematic jogging reduces the risk of a heart attack. Therefore, we can safely say that jogging is an excellent prevention of heart disease.

Respiratory system. Athletes breathe heavily during running workouts. Thanks to this, the respiratory system is also trained. Lungs during such training learn to receive and absorb more oxygen. Due to this and the developed circulatory system, oxygen is supplied in sufficient quantities to all corners of our body. By the way, running is a real and effective way to restore your lungs after getting rid of the addiction to smoking.

Digestion. It would seem that running can have a beneficial effect only on the musculoskeletal system and muscle groups, but its positive impact extends to human digestion. When running, the likelihood of stones in the gallbladder is reduced, and stagnant processes do not form in it. The liver of a health jogger is also undoubtedly less susceptible to various diseases.

Leather. Daily sports have a significant effect on the skin. Constant load keeps the muscles in good shape; the skin becomes more plastic and taut.

Running for Beginners Guide

running for beginners tips


Doctors advise against playing sports if you suffer from one of the following reasons:

  • Hypertension or hypotension;
  • Glaucoma;
  • Heart disease;
  • Flat feet in the absence of special shoes or doctor’s indications;
  • Recent traumatic brain injury, concussion;
  • Atherosclerosis;
  • Pathological vitamin D deficiency (rickets);
  • Rheumatic phenomena, arthritis, arthrosis;
  • Diseases of the central nervous system (epilepsy).

Recommendations for Jogging


Any surface is suitable for running, whether it is a track in a stadium or a path in the forest. Soft surfaces give less stress on feet than solid.

Running indoors, such as on a treadmill, gives us the next:

  • Ability to monitor heart rate, running speed, distance covered, ascent angle, etc.
  • Relative safety.

Outdoor activities also have a number of advantages:

  • Availability. You don’t need expensive equipment, just comfortable clothes and shoes.
  • Outdoor activities allow you to “cure” the modern “disease” – oxygen starvation.

Tips on Running for Beginners

running for beginners app

A beginner’s run often ends very quickly. After the first runs, many people think that this sport is not for them. In fact, people come to this conclusion frequently only because they start to run incorrectly.

Those who have just started jogging should remember that they should not immediately start running at high speed. You should begin with a slow run, or even better, with a walk. Then it would help if you alternated between slow running and walking. It is essential to do a little warm-up before jogging. It is necessary to activate the muscles and improve blood flow to them.

Jogging is worth at least once a week, for twenty minutes a day, regardless of the weather. Shoes should fit well and have adequate ventilation to prevent fungal infections. The best place to run is outdoors.


It is worth staying away from factories, highways, etc. The air can contain a variety of impurities. In an urban setting, a park or stadium is the best choice.

In addition, hard surfaces such as asphalt and tiles can badly affect a rookie runner’s fragile legs. A beginner should start with natural soil. It is the most gentle on joints and ligaments, has good adhesion and shock-absorbing properties.

You shouldn’t run the same route. The athlete has to alternate different surfaces. Our body will begin to adapt to them. Alternating routes helps keep you interested in running. Sooner or later, every person loses interest, and jogging in different places is an excellent solution to the problem.

running guide

More about this topic: