It is no secret that running is great for your cardiovascular health and it can even be quite meditative and therapeutic. The best part is that you don’t have to pay any membership or class fees. All you have to do is slide on your running shoes and literally just run out of your front door. However, it can be a little daunting if you have no clue where to start.

If you’re planning to lose weight or just want to stay active, then you’ll definitely find running a solid option. Follow these beginner running tips and you could very easily discover a new workout that you’ll keep going back to, over and over again.

Just get started

First things first - don’t think about running; just get up and do it. As a beginner, you can spend a week or even a month thinking about how to get started, but the key is to forget about hitting a certain pace. Ditch the idea of reaching a certain distance, and instead, just set a time goal. According to health experts, a good beginner running target is to get outside or on a treadmill for 20 minutes, three days a week. Eventually, aim to build up to four days, and then you can bump 20 minutes to 25 and so on.

The desire to jog

One of the most significant aspects when you start to run is the reason; what motivates you to put on your shoes and jog. Everyone’s reason will be different – be it getting in shape or shedding those extra pounds or to get some time away from the stresses of daily life. Remember, the more compelling the reason, the easier it will be to keep it up.

Stay committed

Make sure to stick to the plan. It’s not necessary to have great technique, or be super fit to start running. However it does help if you are committed; set a practical goal of how many times you plan to run and stick to it. Do not put too much pressure on yourself at the start.

Shoes matter

Once you have decided to start running, there is one essential item that you just can’t compromise on and that is footwear. The right pair of running sneakers will mean a more comfortable run and lower risk of injury. Wear a pair of running shoes that fit you well and are comfortable over longer distances.

Start slow, start small

The trick is to start slow, set your time for 20 minutes and break it down into a run and walk until your time is up. Once that becomes easier, then run for 30 minutes and gradually built it up. For beginners, fitness experts suggest to just build up the training in minutes rather than trying to run miles.

Find your rhythm and relax

Don’t forget to apply the two ‘Rs’ when running. Always relax and find your comfortable rhythm. If you’re jogging too fast, you’re not in a comfortable rhythm. So when you’re running, make sure you aren’t uptight and that you land on your forefoot instead of your heels - this will allow your muscles to catch your weight and reduce the impact on joints.

Warm up

Want to increase your performance? Make sure you incorporate walking, strides, and dynamic stretches, such as lunges and leg swings into your pre-run or warm-up routine.

Keep hydrated

Being dehydrated can seriously affect your performance. You lose your body fluids through sweat, whether it’s cold or hot outside, so you need to drink before, during, and after your runs. When running, you should pay attention to your thirst level and drink when you feel thirsty. Experts say that an intensity of 50 per cent effort when hydrated can feel like 70 or 80 per cent when dehydrated.