Starting with running a new year’s dawn has a regular hearing good intention. The most important question is of course: how do you grab that? Because just getting out the door and walk is the recipe to walk an injury. In this article we give 10 tips to start running.

1. Buy the right running shoes
We already warn you, because running shoes for ladies are abound, one couple even more beautiful and stylish than the other. But more by far the most important thing about the right couple running shoes, is of course the fit. And that is different for every pair of feet. Spend time collecting information: Find out which type of shoe best suits you and be informed at a specialist store. When figuring out the perfect shoes, keep your weight and type of run into account. And remember that shoes have a limited lifespan (about 500 to 800 kilometers per year).

2. Make a running plan and choose a running schedule
Perhaps the most difficult for our busy ladies: free up time in our crowded calendars to train. Plan this considerably so that these times are attached to training at 2 to 3 times a week. Also find places where you can walk undisturbed and safely. Consider, for example, parks, sports fields or quiet pieces in the city. In the beginning, no more than 2 to 4 kilometers per training and train no more than 3 times in the week. Build this gradually up to a maximum of 4x in the week. Hold the Fit formula in your mind: frequent training (3x in the week) intensity (a comfortable pace) and time (about 30 minutes at a time).

3. Running starts with good diet
Nutrition is very important if you want to run. Google is your best friend, the internet is full of perfect workout recipes. In any case, remember that you mainly need carbohydrates for your training and mainly proteins after your training. Proteins help you to build muscle mass faster and restore and reinforce existing muscles. Do not eat too shortly in advance, let your food bags at least half an hour to one hour before you go out the door. In addition, moisture is very important, ensure that you have received 1 liter of moisture for your training on your running days (but preferably every day) and 2 liters throughout the day.

4. Find your own running tempo
That sounds simple but starting runners, often run too fast. The consequence of this is that they become tired, discouraged or even injured. A comfortable pace is a pace without having to breathe in and out with great difficulty. Listen to your breathing, and when you are not shifting to breath and can still talk, then you walk at the right pace.

5. Always do a warm-up and a cooling down
Make sure you are going to run well before you are warmed by a number of stretching and stretching exercises. And if you have done little physical activities that day, it is best to start with a sturdy walking pace of a few minutes before you start with the running training. Close the warm-up with some light action turning and exercises for your legs, hull and arms. Also think about warming your knees and ankles. After the training it is good to do some quiet stretching exercises. Through running you make the muscles shorter, by stretching below, make them a little longer and reduce your muscle pain the next day.

6. Don’t forget the strength training
When running, it is mainly about cardio training, that is why it is good to supplement your running traces with power exercises for abdomen, back and trunk. Your muscles and tires are loaded more and differently than you are used to. Strength training can prevent injuries as much as possible and also ensures that you keep the running better.