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The Ultimate Guide to Running for Beginners - Genetic Nutrition

The Ultimate Guide to Running for Beginners

, by Sandesh Prasannakumar, 11 min reading time

Running is, without a doubt, one of the simplest workouts that one could engage in, being useful in boosting the cardiovascular health, losing some weight and improving moods among other benefits. Especially for newbies, initiating a running regime may be inspiring and complex at the same time. When it comes to performance and post-training recovery, the right supplements can really be a game-changer. This article aims to provide specific recommendations for beginners on how to begin the running regime, diet issue, and the best supplements for running for beginners.

Getting Started with Running

1. Setting Realistic Goals

To start with, a person should come up with realistic objectives, while preparing to engage in jogging. For instance, whether it is a 5K run, weight loss, or increasing proper fitness, having a goal can go a long way in helping one stay on track.

  • Start Small: Simply start by running small distances that are easily manageable, and then gradually work your way up.
  • Track Progress: Try employing the help of applications or keeping a running log with checkpoints and reward lists.
  • Be Patient: This is a reminder that change is a gradual process, and one cannot expect drastic changes in a short time. Do not directly compete with someone else, as you are on your own journey, and it is different.

2. Choosing the Right Gear

Proper equipment should be put in place as this can help in improving your performance and also in avoiding common mishaps.

  • Running Shoes: Select shoes that will give proper cushioning and which are well-tailored for your feet and your mode of running. It is recommended to have a gait analysis done at a speciality running store.
  • Clothing: Wear clothes that absorb moisture so that you do not become uncomfortable or wet due to high humidity. Dress according to the weather.
  • Accessories: Other equipment garments may include a running watch, a hydration belt and reflective clothing for safety purposes.

3. Warming Up and Cooling Down

Stretches before and after the run help to get your body in motion for running and help in recovery.

  • Warm-Up: To continually warm up the muscles, it is recommended to begin with around 5-10 minutes of dynamic stretching or warming-up exercises like walking or jogging.
  • Cool-Down: Cool down with 5-10 minutes of walking and static stretching to ensure your muscles are relaxed and flexible.

4. Building a Running Routine

One of the benefits of having a running program is that it allows you to progress systematically and thus not get bored of exercising.

  • Frequency: Ideally, one must train for a run thrice or four times a week, with the other days either off or for cross-training.
  • Variety: Schedule various forms of runs on the training plan: interval runs, long runs, and easy runs to enhance the endurance and the speed of performance.
  • Rest Days: Rest on certain days, do not overtrain yourself by going hard the whole week, instead, incorporate activities such as swimming or cycling, and so on.

The Role of Nutrition in Running

1. Balanced Diet

A balanced diet is crucial for fueling your runs and supporting recovery.

  • Carbohydrates: Provide energy for your runs. Include whole grains, fruits, and vegetables.
  • Proteins: Aid in muscle repair and recovery. Incorporate lean meats, beans, and dairy.
  • Fats: Essential for energy and overall health. Include healthy fats like avocados, nuts, and olive oil.

2. Hydration

Proper hydration is vital to prevent dehydration and maintain performance.

  • Water: Drink water throughout the day and during your runs. Aim for at least 8 cups a day, more if you’re running long distances or in hot weather.
  • Electrolytes: For longer runs, consider electrolyte-rich drinks to replenish lost minerals.

Best Supplements for Running Beginners

1. Multivitamins

Multivitamins can help fill nutritional gaps in your diet, providing essential vitamins and minerals that support overall health and running performance.

  • Benefits: Supports immune function, energy production, and recovery.
  • How to Take: Follow the recommended daily dosage on the label.

2. Omega-3 Fatty Acids

Omega-3 supplements, such as fish oil, offer anti-inflammatory benefits, which can aid in recovery and reduce muscle soreness.

  • Benefits: Reduces inflammation, supports joint health, and improves cardiovascular health.
  • How to Take: Take as directed, typically 1-2 grams per day.

3. Protein Powder

Protein powder is a convenient way to ensure adequate protein intake, essential for muscle repair and growth.

  • Benefits: Supports muscle recovery and growth, especially after long or intense runs.
  • How to Take: Mix with water or milk and consume within 30 minutes after your run.

4. Branched-Chain Amino Acids (BCAAs)

BCAAs, including leucine, isoleucine, and valine, help reduce muscle fatigue and promote muscle repair.

  • Benefits: Reduces muscle soreness, supports endurance, and enhances recovery.
  • How to Take: Consume before or during your run, following the recommended dosage.

5. Magnesium

Magnesium plays a role in muscle function and recovery and can help prevent cramps and muscle fatigue.

  • Benefits: Supports muscle function, reduces cramps, and aids in energy production.
  • How to Take: Take as a supplement, typically 300-400 mg per day.

6. Vitamin D

Vitamin D is crucial for bone health and muscle function and can enhance overall performance.

  • Benefits: Supports bone health, muscle function, and immune system.
  • How to Take: Take as a supplement, typically 1000-2000 IU per day, especially if you have limited sun exposure.

7. Electrolyte Supplements

Electrolyte supplements can help maintain hydration and prevent cramps during longer runs.

  • Benefits: Replenishes lost minerals, maintains hydration, and prevents muscle cramps.
  • How to Take: Use during long runs or in hot weather, following the product’s instructions.

8. Caffeine

Caffeine can boost endurance and reduce perceived effort, making it a popular choice among runners.

  • Benefits: Enhances endurance, reduces fatigue, and improves focus.
  • How to Take: Consume 30-60 minutes before your run, either as a supplement or through coffee or tea. Limit intake to avoid jitteriness.

9. Iron

Iron is essential for oxygen transport and energy production and is especially important for female runners who may be at risk of iron deficiency.

  • Benefits: Supports energy levels and prevents fatigue.
  • How to Take: Take as a supplement if needed, following the recommended dosage.

Practical Tips for Supplement Use

1. Consult with a Healthcare Professional

Before starting any new supplement, it’s important to consult with a healthcare professional, especially if you have any underlying health conditions or are taking other medications.

2. Start Slowly

When introducing new supplements, start with the lowest effective dose to assess tolerance and effectiveness.

3. Monitor Effects

Keep track of how you feel and any changes in your performance or recovery. Adjust your supplementation as needed based on your experience.

4. Combine with a Healthy Diet

Supplements should complement, not replace, a balanced diet. Focus on getting most of your nutrients from whole foods and use supplements to fill any gaps.

5. Stay Hydrated

Proper hydration is crucial when taking supplements, especially those that can affect electrolyte balance or muscle function.

6. Be Consistent

For best results, take your supplements consistently and as directed. Sporadic use may not provide the desired benefits.

7. Avoid Over-Supplementation

Taking too many supplements or exceeding the recommended doses can lead to adverse effects. Stick to the recommended dosages and avoid combining similar supplements.

Conclusion

Starting a running routine can be a rewarding experience, offering numerous physical and mental health benefits. By setting realistic goals, choosing the right gear, and incorporating a balanced diet, you can enhance your running experience. Supplements can play a supportive role in optimizing performance and recovery, but they should be used wisely and in conjunction with a healthy lifestyle. For running beginners, understanding the role of supplements and choosing the right ones can help you stay energized, recover effectively, and achieve your running goals. Always consult with a healthcare professional before starting any new supplement regimen to ensure safety and effectiveness. Happy running!

For all your protein and supplement needs, visit Genetic Nutrition!

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