BEGINNER RUNNING TIPS: HOW TO START DISTANCE RUNNING! by Coach Sage Canaday

Summary

Coach 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

00:00

🏃‍♂️ 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.

05:01

🧍‍♂️ 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.

Keywords

💡Running

Running is a form of exercise that involves moving at a speed faster than walking. In the context of the video, it is the primary focus, with the speaker providing tips for beginners on how to start running. The video emphasizes the importance of starting slowly and building up endurance over time, as well as maintaining proper form to prevent injury.

💡Beginners

Beginners refer to individuals who are new to an activity or skill. In this video, the term is used to describe the target audience who are just starting to run or are returning to running after a break. The speaker offers advice tailored to these individuals, highlighting the need for gradual progression and patience.

💡Stamina

Stamina refers to the ability to sustain prolonged physical or mental effort. In the video, the speaker mentions building up stamina as a key goal for runners, especially beginners. This involves gradually increasing the duration and intensity of running sessions to improve endurance.

💡Endurance

Endurance is the capacity to withstand fatigue, pain, or hardship. In the context of running, endurance is crucial for being able to run for longer periods without tiring. The video script emphasizes the importance of slowly building up endurance through consistent, gradual training.

💡Form

Running form refers to the way a person runs, including posture, stride, and overall technique. The video stresses the importance of proper running form to reduce the risk of injury and improve efficiency. The speaker suggests being upright with a slight forward lean and taking quicker, lighter steps rather than overstriding.

💡Speed

Speed in running refers to the pace at which one runs. The video advises beginners not to worry about their speed initially, focusing instead on running with good form and gradually increasing their running time. The emphasis is on starting slow and building up to faster speeds as endurance improves.

💡Health

Health in this video is discussed in terms of both physical and mental well-being. The speaker encourages runners to stay healthy by running with proper form, increasing mileage gradually, and maintaining a healthy lifestyle, including diet and sleep. Health is a central theme, as it underpins the benefits of running.

💡Injury

Injury in the context of running refers to physical harm that can occur due to improper technique or overexertion. The video warns against running too fast or with poor form, which can lead to injuries. The speaker advocates for a gradual approach and proper form to minimize the risk of injury.

💡Cardiovascular Exercise

Cardiovascular exercise, also known as aerobic exercise, is any physical activity that increases heart rate and improves circulation. Running is highlighted in the video as an excellent form of cardiovascular exercise, beneficial for both physical health and mental well-being.

💡Mental Benefits

Mental benefits refer to the psychological advantages gained from physical activity, such as reduced stress and improved mood. The video mentions that running not only provides physical health benefits but also mental benefits, emphasizing the holistic impact of the exercise on well-being.

💡Consistency

Consistency in running refers to the regularity with which one engages in the activity. The video script implies that consistent training is essential for progress, advising runners to build up their running sessions gradually over time to achieve better results.

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

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