So, have you decided to start running? Great!

As a beginner, you may don’t know how to run properly? If you want to learn, you’re in right place. 

In this article, we will help you run properly to avoid injury. We have some amazing tips for you to make your running training injury-free. 

Let’s start it!

Tips on how to run properly for beginners

1. Initial conditioning

Do you think you only need a pair of comfortable shoes and a track where you would run? You are mistaken. 

Yes, you must be fit enough to bear the strain of running on your legs and knees. For this purpose, you must

• Strength train yourself 
• reduce the calorie consumption
• Start with a low impact activity like walking
• Transition running with walking when you start running

Once you’re ready to run and have a solid foundation, you should move on.

2. Warm-Ups 

It’s never a wise decision to start running immediately. You should always do a warm-up session. 

By warm-up, you might be considering doing static stretching for at least 10 minutes. But, it’s not warm up. You must go for a dynamic warm-up to prepare your body for the rigors of running.    

3. Run with correct technique

Running requires proper technique. If you don’t know how to run properly, you will definitely injure yourself. 

Let’s learn the right technique to run properly. 

• Position your legs properly
• Lean your legs from your ankle. It will align your body and help your muscles work efficiently.   
• Stand properly
• Stand straight from your ankle up to head

4. Boost your cadence.

Cadence refers to the steps that you take in a minute. Shorter foot strikes put less stress on your legs. It means you can increase your efficiency with shorter foot strikes. 

You might be wondering what should be your cadence rate in the beginning. Well, we suggest you take at least 170-190 steps in a minute. However, it will keep increasing once your running speed starts increasing. 

5. Strike foot at right time:

When you strike your foot on the ground, make sure it’s under your body. Moreover, you should make practice landing on your mid-foot. It will prevent you from getting inured because it absorbs all the shock.

6. Keep arm swing symmetrical

Ensure that your arm is bent at 90 degrees. And always swing the arm front to back not, side to side.

• Always walk before you start running 
• An ideal way to start running is to alternate between a jog and walk. 

Final thoughts…!!

Are you afraid of injuries while running as a beginner? You must follow this beginner’s guide on how to run properly to avoid injuries. All these techniques will help you run at a constant speed and efficiently.