About to do your first race? Get ready to discover a sport that frees your mind, pushes your limits and transforms your fitness level.
The good thing about running is that it doesn’t require too much equipment or a complicated setup, but it’s important to master the basics.
Running expert Sascha Wingenfeld has some useful tips to get started as a runner, including how long you should run and how to choose the right clothing.
Here are the top 3 tips for your first race:
Tip 1: Decide how long you should run
For your first raceIt is vital to start with a goal of realistic duration and reasonable intensity.
If your expectations are too high, you will have a very bad time. motivate yourself for more race training in the future. “You can always speed up the pace or increase the duration later,” explains Sascha.
So how long should your first race be? “The ideal, and not too overwhelming, duration for a first run is about 30 minutes in total,” explains Sascha. “This also includes the time needed for a proper warm-up.”
This ensures that your muscles are ready for the running session. “Make sure you run slow, too slow rather than too fast.” sascha says. When you first start running, it is difficult to assess your running speed. We usually tend to start too quickly. After a few runs, your body will feel the right pace and speed.
Make sure you track your runs with the adidas Running app so you can get an idea of what your passed es and if you should go slower or can go faster next time.
Doing intervals for your first few runs has proven to be a success.
“You can alternate between periods of running and walking. This helps control the overall load on the body and prevents it from going overboard,” says Sascha.
Training plans for beginner runners
The adidas Running app has training plans for runners of all levels. Choose our Start to Run plan and run better in six or 10 weeks.
It’s simple: you will tell us a little about yourself, such as your goal, when you want to start and more. We will design a weekly plan to keep you active and improve every day. Download the adidas Running app to get started!
Tip 2: Find the right running shoes for your feet
For your first run, your feet and lower body will adapt to the new stresses and sensations of hitting the pavement.
“The most important piece of running equipment is running shoes. They form the basis of your race performance over the next few months.” Sascha says. “Your first running shoes should fit your feet perfectly.”
Choose them half a size larger than usual to prevent your big toe from pressing on the front seam of the shoe. This will help you avoid bruised toenails.
Advice:
The adidas Running app has a shoe tracking feature. Charge your running shoe, log your miles, and track its lifespan. You’ll know when it’s time to get a new pair!
“When it comes to buying the right shoe, you foot The type is a determining factor,” explains Sascha. “Make sure the shoe model fits your foot guy.”
It is important to consider the arch of your foot, whether your foot is pronated, your body weight, and where you will be running.
Pronation refers to how much the foot turns inward or outward when it hits the ground. If your feet are unstable, meaning they turn inwards (pronation) or outwards (supination), you need a shoe to stabilize your feet in the respective direction.
These are the three basic types of support that running shoes offer:
Type 1: Neutral shoes.
- These shoes are the most common.
- Recommended for people who do not have pronounced inward pronation. They protect the joints with cushioning to absorb the impact of footsteps.
- This is for people with normal and high arches.
Type 2: Support for stability.
- For flat feet or feet that roll inward (overpronated) when running.
- Stability shoes are firmer and have more support in the midsole.
- These shoes feel less cushioned and keep your foot in a neutral position.
Type 3: Motion Control
- Good for heavier runners.
- These are the most stable shoes for overpronation.
- They provide additional support in the arch area.
Lastly, consider where you will be running. If you hit the treadmill or flat paths, you can opt for a shoe with a smooth sole. This is a broad category and you will find many options here.
If you run on trails with uneven terrain, you’ll need something with traction to keep you from slipping. These shoes are generally stiffer when the foot moves from side to side.
See our complete Guide to choosing the best running shoes..
Golden Rule:
A simple, lightweight shoe ideally trains the foot muscles and at the same time promotes dynamic running technique. However, this is only true if you have a certain basic condition in terms of physical fitness.
Tip 3: Choose the right running clothes
The best running clothes. will depend on the temperatureBut choosing moisture-wicking and quick-drying fabrics is essential in all seasons.
They help transport moisture from the body to the outside of the shirt or jacket to keep the body warm and dry. Especially during the winter months, this allows us to exercise without suffering from hypothermia.
“In general, I would say you should wear clothes that look too cool. After training for a while, you will reach the right temperature, but your body will still receive enough air to cool down, without getting too cold,” explains Sascha.
Summer Running Clothing Tips:
- Dress lightly.
- Wear lightweight fabrics that move with your body.
- Does it burn easily? Look for clothing that has an ultraviolet protection factor (UPF) of at least 30.
- Avoid shorts that cause irritation on the thighs: they should be long enough to cover vulnerable areas of the skin.
- Avoid cotton as it absorbs moisture.
Tips on clothing for running in winter:
- In winter, layering is a must.
- Start with a base layer made of polyester or merino wool.
- Choose a second insulating layer, such as a fleece jacket.
- Wear an outer layer, such as a windbreaker.
- Don’t leave skin exposed: Wear gloves or a top with thumbholes and wear a neck warmer and headband.
Do you want more tips? Look at these tools expert running tips for beginners.
Now that you have a little more information, we hope you feel more confident and excited about your first race. It doesn’t matter how far or how fast you go. Enjoy it!
