December 1, 2022

How to start running: Everything you need to know about running

Author: Tri Bayu Febriyanto

Reading time: 8 minutes

In the last few decades, running has become a very popular sport. Why is that? Because running is the simplest form of exercise but has many benefits for the body.

There are so many people in the world who choose running as their workout. It is because running requires very little equipment. So, what do you need? You only need a pair of running shoes to protect your feet from the ground. Good quality shoes can make you feel more comfortable. 

What is running?

– According to, running means to go quickly by moving the legs more rapidly than at a walk and in such a manner that for an instant in each step all or both feet are off the ground. 

The thing that distinguishes running from walking is that when running we move at a higher speed and there are moments where both feet are in the air.

Since the COVID-19 pandemic, every individual must increase the body’s immunity to avoid exposure to the virus. Therefore, running is a sport that is in great demand by people besides cycling.

How to get motivated when running

As a beginner, it will be very difficult to do exercises, as well as running. Although it looks very easy, in fact getting started is something very difficult for most people to do. Here are some ways to get you started.

Set the goals
Cara Menerapkan Goal Setting Untuk Masa Depan Lebih Tertata.

It is very important to set your goals. Setting goals helps you to trigger new behaviour. Having a goal will also make you more motivated to do something and achieve that goal.

However, in setting goals, do not set high goals at the beginning. Because if the goal is not achieved, you may be frustrated and don’t want to do it again. Therefore, do not set high immediate goals, make gradual goals because everything takes a process.

In the early stages try to run for about 30 minutes by taking a break every 5 minutes. Once you get used to it, increase your running time day by day.

Bored when running?
Cropped shot of two young athletes running while listening to music

Maybe you will feel bored to run one day because doing the same thing feels monotonous. So you need the entertainment to motivate you to get back into running again. Some of the things that can entertain you are:

     – listening to music,

     – podcasts,

     – audiobooks

Run with someone else

Trust me, if you do it with someone else, whether it’s friends, family or even your girlfriend or boyfriend, it will be more fun. How come? because if you have friends, you will feel more excited to do it. Besides that, you can also chat while running so you won’t be lonely and bored.

What do you have to do before and after running?

Healthy breakfast recipes | BBC Good Food


  • Take a breakfast

Breakfast is very important to do because it will increase stamina. Take about 1-2 hours before running so that your stomach doesn’t hurt. But do not eat too much because it will make the stomach uncomfortable. Eat fruit or cereal in moderation.

  • Wear a good clothes

Although looking stylish will make you feel more confident, it is more important to pay attention to the right clothes. Wear clothes that have dri-FIT technology to absorb sweat. So that sweat does not stick to your body.

  • Use running shoes

Use special running shoes because they have a soft outsole compared to other types of shoes. This will make your feet more comfortable and safe.

  • Warm-ups

This is the most important thing before doing sports. Light warm-ups such as stretching can reduce the risk of injury.


  • Cooling down

If you warm up before, then after running you must also relax and cool down. This is done to prevent injury after running due to tense muscles.

  • Drink mineral water

When running, the body will lose a lot of body fluids. So you have to replace your body fluids by drinking enough mineral water. This can prevent dizziness, limb cramps, and nausea.

  • Change your clothes 

Sweat that sticks to your clothes can cause disease, especially skin diseases such as prickly heat, itching, and skin infections. Therefore, it is important to change clothes after running.

  • Maintain a healthy lifestyle

It is important for you to always maintain a healthy lifestyle so that your exercise is not in vain. In addition to exercise, you should also eat nutritious foods and vitamins, and maintain a sleep pattern. By maintaining a healthy diet, sleeping regularly, and exercising regularly, your body will feel fit and healthy every day.

What are the benefits?

Help to drop weight 

For some people, running is done to lose weight. According to, walking, power-walking, jogging, and running can improve cardiovascular health and help prevent obesity. It is also believed to reduce calorie levels.

According to Dr Daniel V. Vigil, an associate clinical professor of health sciences at David Geffen School of Medicine at UCLA, every one-mile run will burn about 100 calories. However, calorie burn can also be affected by weight.

Running burns about 11.4 calories per minute for a 120-pound person, according to data from the American Council on Exercise. You will burn 114 calories if you run a mile in 10 minutes. The calorie burn increases to 17 calories per minute if the person weighs 180 pounds. Running the same 10-minute mile as the 180-pound runner would burn 170 calories.

Strengthen your immunity

Apparently, running can also increase your body’s immunity. Increasing the body’s immunity means that your body’s response to various diseases also increases. So it will not be easy to get sick.

Running increases immunity in some ways:

  1. Exercise increases breathing rate, which helps push bacteria and other pathogens out of your lungs and airways. This can reduce the chance of getting sick because the pathogens aren’t able to cause an infection.
  2. Exercise helps decrease chronic inflammation, which can make your immune system healthier.
  3. Exercise boosts white blood cells and antibodies, which are both important in your immune health and in fighting off disease.
  4. When you exercise, your body temperature rises, which helps your body fight off infection and prevents bacteria from multiplying – similar to how a fever works.
  5. Exercise decreases stress and lowers the number of stress hormones in your body. Since stress decreases immune function, this can help make your immune system stronger.
Help to protect you from the negative effect of stress

Stress has been demonstrated to have an impact on both our physical and mental health in numerous studies. Memory is one of the processes that is negatively impacted by prolonged stress, but there may be a simple approach to assist our brain recovery.

Researchers at Brigham Young University in Provo, Utah, recently investigated the effects of exercise on memory under stressful conditions. Their research on male mice found that certain types of exercise, particularly running, may have a protective effect on the brain, reducing the impact of chronic stress on memory.

Logically, when running (especially in outdoors) you will see sights that can cool your heart and mind. That way you can also momentarily relieve stress that interferes with your mind.

Save your life

With the many benefits provided by running, it is clear that this will make you healthier and save your life.

Studies have shown that running can increase your lifespan. Even just 30 minutes of running, once every two weeks, can extend life. Even people with cancer can increase the time of their life if they run every morning.

Running helps in the maintenance of a healthy lifestyle. It has numerous physical and psychological advantages, and it transforms both your body and mind. And, as challenging as it may be, it is your responsibility to invest in yourself and your future, since running can and will save your life.

When is the best time to run?

Usually, many people do sports in the morning and evening. According to, running in the morning and evening has its advantages and disadvantages.


  • good for fat burning
  • good for muscle building
  • good to fight depression
  • high risk of injury
  • high risk of heart attack and stroke


  • good for sprints
  • good reflexes and alertness
  • lower risk of injury
  • may delay sleep
  • Low light, traffic jams, bad weather

Because it is easy to do, many people choose running as their regular exercise. It is also a fun sport when done with friends.

Although easy and simple, running provides many very important benefits for the body. Some of them can increase the body’s immunity so that it is not susceptible to disease. Running can also make your body healthier and can even prolong your life.

The best time to run is in the morning or evening. At that time, the sun is not too hot. Moreover, the morning sun has many benefits for the health of the body, especially bones.

It is also necessary to pay attention to equipment such as clothes with dry-fit technology and special running shoes. Balanced nutrition must also be met so that the body becomes healthier and fitter every day.

Therefore, let’s run at least 2 days a week to stay healthy.

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