BEGINNER RUNNING TIPS: HOW TO START DISTANCE RUNNING! by Coach Sage Canaday
Summary
TLDRCoach Sage's tutorial offers three essential tips for beginners to start running or those returning to the sport. The key advice is to begin slowly, alternating one minute of running with one minute of walking, gradually building up stamina. Emphasis is placed on proper running form to reduce injury risk, with a recommendation to check out Sage's video playlists for detailed guidance. Lastly, maintaining health through controlled pace, good nutrition, and adequate rest is stressed for a sustainable and beneficial running experience.
Takeaways
- 🚶 Start Slowly: Begin with short running intervals, such as one minute of running followed by a walk break, and gradually increase the duration as stamina improves.
- 🌱 Build Up Gradually: Increase running time in increments, such as from one minute to two or three minutes, and eventually up to longer periods without walk breaks.
- 🏃♂️ Focus on Form: Maintain proper running form to reduce impact and prevent injuries, which includes an upright posture with a slight forward lean and quick, light steps.
- 🔄 Avoid Overstriding: Overstriding can lead to injuries; instead, take quicker, shorter steps to stay under your center of gravity and reduce strain.
- 💨 Don't Rush Speed: Speed is not the priority for beginners; focus on maintaining good form and a controlled pace.
- 🏥 Consult a Doctor: If you have pre-existing health conditions, consult with a healthcare professional before starting any new exercise regimen.
- 🧘♂️ Stay Healthy: Incorporate healthy habits such as proper nutrition, adequate sleep, and hydration to support your running journey.
- 🔗 Watch Tutorials: Utilize available resources, like the coach's YouTube channel, to learn about proper running form and technique.
- 🔄 Increase Mileage Slowly: Increase the distance you run slowly and steadily to allow your body to adapt and strengthen over time.
- 🌟 Patience is Key: Understand that becoming a proficient runner is a process that takes time, patience, and consistent training.
- 🎯 Set Realistic Goals: Set achievable goals based on your current fitness level and work towards them without overexerting yourself.
Q & A
What is the main focus of the video tutorial?
-The main focus of the video tutorial is to provide tips on how to start running for beginners, including those who might be getting back into running after a break.
What is the first tip given for starting to run?
-The first tip is to start off very slowly, focusing on time rather than distance, and gradually building up stamina and endurance.
How should beginners approach their initial running sessions?
-Beginners should start by running for one minute at a time, followed by a one-minute walk break, and repeat this cycle. They should gradually increase the number of repetitions and the duration of running over time.
What is the importance of not worrying about speed when starting to run?
-Not worrying about speed allows beginners to focus on building endurance and maintaining good form, which is crucial for preventing injuries and improving overall running ability.
What should beginners do if they have pre-existing health conditions before starting to run?
-Beginners with pre-existing health conditions, such as heart disease, should consult their doctor before starting any new exercise regimen, including running.
What is the second tip provided in the tutorial for running?
-The second tip is to run with proper running form, which involves being upright with a slight forward lean and taking quicker, faster steps to reduce impact force.
Why is it recommended to take walk breaks during running sessions?
-Taking walk breaks allows runners to catch their breath and lower their heart rate, which is important for maintaining a healthy pace and preventing overexertion.
What is the third tip for staying healthy while running?
-The third tip is to stay healthy by running with good form, increasing mileage gradually, eating healthily, getting enough sleep, and staying hydrated.
Why is it advised to avoid running too fast when starting out?
-Running too fast can lead to injuries and muscle strains, as it puts more stress on the body. It's better to start slow and gradually increase speed as the body adapts.
What are the potential benefits of running mentioned in the tutorial?
-The potential benefits of running include improved cardiovascular health, increased stamina, mental health benefits, and overall physical fitness.
Where can viewers find more information on proper running form and technique?
-Viewers can find more information on proper running form and technique in the video playlists provided by the coach on his YouTube channel, which are linked in the video description.
Outlines
🏃♂️ Starting Running for Beginners
Coach Sage introduces a tutorial for beginners on how to start running, emphasizing the importance of starting slow and gradually building stamina. The coach suggests beginning with one-minute runs followed by one-minute walks, and increasing this cycle over time. The focus is on maintaining good form and controlling breathing, rather than speed. Sage also advises consulting a doctor if there are any pre-existing health conditions and stresses the importance of patience and consistency in training.
🧍♂️ Running Form and Health Tips
In the second paragraph, Coach Sage discusses the importance of proper running form to prevent injury and reduce impact force. The coach recommends shorter, quicker steps over long strides and suggests viewers check out the provided playlists on running form and technique. Additionally, Sage highlights the significance of staying healthy through adequate sleep, nutrition, and hydration, all of which contribute to better running performance and overall well-being. The coach also encourages viewers to subscribe for more content and thanks the Patreon supporters for their support.
Mindmap
Keywords
💡Running
💡Beginners
💡Stamina
💡Endurance
💡Form
💡Speed
💡Health
💡Injury
💡Cardiovascular Exercise
💡Mental Benefits
💡Consistency
Highlights
Tip number one is to start off very slowly when beginning to run.
Running is a tough and demanding sport, but also very rewarding.
Begin with running for one minute at a time and then take a walk break.
Repeat the cycle of one minute running and one minute walking to build stamina.
Don't worry about speed, focus on good form and gradual improvement.
Consult a doctor before starting any new exercise if you have health concerns.
Recognize that running improvement is a process that takes weeks of training.
Increase running duration gradually, from one minute to several minutes.
Running with proper form is crucial to prevent injury and maintain health.
Check out the video playlists on proper running form and technique.
Aim for an upright posture with a slight forward lean and quicker, lighter steps.
Avoid over-striding to reduce impact force and the risk of injury.
Running slowly with good form is better than running fast without control.
Give your body time to adjust and get stronger to avoid pushing too hard.
Stay healthy by eating well, sleeping enough, and staying hydrated.
The benefits of running include improved cardiovascular fitness and mental health.
Subscribe for more running tips and follow on social media for updates.
Transcripts
hi there coach sage can day of sage
running calm here with the tutorial on
how to start running for beginners these
are my top three tips now this is also
applicable if you've maybe taken a
blonde break from running and you're
just getting back into it let's get
started
tip number one is to start off very
slowly I know a lot of you you get out
there you don't know what to do exactly
running is a tough sport
it's a tough demanding sport it's also
very rewarding though and as soon as you
start running you got to start off slow
that's the number one tip start off slow
start off gradually don't even worry
about going a certain distance you might
want to just go by time so maybe you
could only run for one minute at a time
60 seconds at a time do it very slowly
just go for one minute at a time then
take a walk break then you start you
start walking for one minute so repeat
that cycle maybe the first day out you
could only do that a couple of times
one minute run one minute walk but then
after several weeks you slowly build up
your stamina or endurance and you're
able to go ten times one-minute walking
or one-minute running or jogging
one-minute walking and don't worry about
your speed that's the other main point
on this is starting off gradually
you don't have to be sprinting you don't
have to be running fast don't worry
about what other people are doing just
time yourself try to run with good form
and we're get we'll get into form in a
bit here but try to run with good form
under control it's likely that your your
breathing's gonna go up really fast
you're going to be breathing really hard
your heart rates gonna skyrocket it's
your hearts can be in your throat if you
have a pre-existing health condition or
heart disease or something like that
consult your doctor before trying
anything new don't want to be any liable
for that that's my legal medical
disclaimer here but uh yeah realize that
it's a process it takes days and weeks
of training and slowly increasing that
distance that you're able to run before
you start before it starts getting
easier and it will get easier as long as
you run with good form and stay healthy
and those will be my other points that
I'm about to get into but the idea is
that you go one minute on one minute
walking or jogging repeat that several
times maybe you're up to 10 times
eventually get it up to where you're
going
two minutes or even three minutes of
solid running before you have to take a
walk break and it's okay it's okay if
you have to take a walk break get your
breath and heart rate down because you
want to be running with good
and eventually maybe you'll be able to
run 5-10 minutes at a time and build up
your stamina and distance and before you
know it
during maybe several weeks you'll be
running 20 30 or even 40 minutes at a
time and that's a really good
cardiovascular exercise and you get
mental benefits from it as well as the
physical benefits of exercise alright
step number two step number two is to
run with proper running form what does
that mean I'm going to say check out our
video playlists I have a whole playlist
on this YouTube channel of proper
running form and running technique you
usually want to be very upright with a
slight forward lean and it's better to
take quicker faster steps then to try to
over stride or take long bounding steps
because it will reduce your impact force
and it's all about trying to stay
healthy and not get injured it's a lot
of impact force with each pounding with
each step so if you take quicker faster
lighter steps and you keep under your
center of gravity under your center of
mass stay relaxed you're less likely to
strain yourself strain a muscle or hurt
yourself so work into it slowly run
slowly with good form and check out my
running tutorial video on proper run
form I have a whole playlist I'll link
to it in the description below as well
as at the end of this video all right
final step final tip tip number three is
to stay healthy stay healthy and
generally if you're running with good
form and you're increasing your your
mileage or your distance that you're
running very slowly and very very
gradually as well as not trying to run
too fast all at once right it's better
to start off on the slower side with
good form being in control than to try
to run too fast and even advance runners
make this mistake they try to run too
fast every day they try to push push
push you don't want to push push push
every day it's going to be hard it's
going to be hard when you start but you
want to make sure you give your muscles
and your tendons and your legs and your
back time to adjust and get stronger
slowly over time and
by running the proper form running in
control and running at slower speeds you
know even if you're just jogging and you
have to take those walk breaks it's okay
because you're staying healthy and that
goes with all the other little things
like eating healthy sleeping enough
getting enough sleep each night staying
hydrated throughout the day that's all
gonna affect your health and running and
hopefully you're in this for the
benefits of health mental and physical
so that's my talk on this be sure to
subscribe on here for more of these
types of videos running tips I have a
whole library from doing over a decade
of running related content and videos on
this YouTube channel thanks to the
patreon supporters for making this
possible subscribe on here for more of
these videos check out the links below
in the description to follow me on
social media at Sage candidate hope
you're doing well and staying healthy
and excited to get into running
[Music]
please
Weitere ähnliche Videos ansehen
CORRECT RUNNING FORM: 5 TIPS FOR PROPER TECHNIQUE | Sage Running
Want More Endurance? The ONLY 3 Ways to Build Stamina
5K Race Strategy | 5 Tips For A Fast Run!
How To Run Fast At A Low Heart Rate (Olympic Marathon Coach Explains)
How I Run Fast With A Low Heart Rate (Using Science)
Treadmill Endurance Interval Extensions: Follow Along For A Calorie Burn!
5.0 / 5 (0 votes)