Running is one of the most effective ways to improve cardiovascular health, burn calories, and maintain a healthy weight, but man is it hard to start. It’s intimidating, uncomfortable, and sometimes downright painful! 

Fortunately, there are a few simple steps you can take to start running efficiently and protect your leg muscles. In this blog post, we'll cover the best ways to start running efficiently and how compression sleeves can help you prevent muscle injury.

We won’t make you wait any longer - let’s get started! 

The 5 Best Tips for Beginning Runners

Always Start with a Warm-Up

Before you begin running, it is essential to warm up your muscles. A warm-up increases your heart rate, blood flow, and body temperature, preparing your muscles for the demands of running. You can start with a five-minute walk or light jog, gradually increasing your speed and intensity. Once your muscles are warm, you can begin your running routine.

Invest in the Right Running Gear

Running requires the right gear to keep you comfortable, safe, and injury-free. Unfortunately, that also means having a bit of an investment in it. This means, you know, not wearing high tops while you jog, but rather investing in some good shoes, clothes, and gear. We’ve laid it out below: 

What is the Best Running Gear for Beginners? 

If you're a beginning runner, it can be overwhelming to figure out what gear you need. That’s why we’ve done the work for you - with the gear listed below, no one will even know you’re just starting out. 

Running Shoes: The most important piece of gear for any runner is a good pair of running shoes. Look for shoes that fit well and provide the support you need for your foot type and running style.

Moisture-Wicking Clothing: When you run, your body temperature rises and you sweat, so it's important to wear clothing that wicks away moisture to keep you comfortable. Look for clothing made from materials like polyester or merino wool.

Headphones: Music can be a great motivator when you're running, so consider investing in a pair of headphones. Look for headphones that are sweat-resistant and stay in place during your run.

Running Watch: A running watch can help you track your progress, including your distance, pace, and heart rate. Many running watches also have GPS tracking so you can map your route, or let others know where you are in case you’re about to be kidnapped by some kind of anti-running gang of miscreants. 

Compression Sleeves: Compression sleeves are a great addition to your running gear because they can help improve blood flow and reduce muscle soreness. They can also help prevent injuries like shin splints! What’s not to love?

Our compression calf sleeves are designed to fit snugly around your calves, providing graduated compression that's tighter at the ankle and looser at the top. This helps improve blood flow and reduce swelling. These sleeves also have strong, copper-infused fabric that can also help keep your muscles warm during your run - which can reduce the risk of injury!

Moreover, they’re made from breathable materials that will wick away moisture. Make sure you get the right size, though - if they're too tight, they can restrict blood flow and actually do more harm than good.

Start Slow and Gradually Increase Your Mileage

When you're just starting, it's important to take things slow. Begin with short, easy runs and gradually increase your mileage over time. For example, if you start with a half-mile run on your first day, you can gradually increase your distance by a quarter-mile each week.

Focus on Good Form

Good running form can help prevent injury and increase your efficiency. When you run, keep your shoulders relaxed, your arms bent at a 90-degree angle, and your hands relaxed. Land on the middle of your foot and roll forward to your toes, rather than striking the ground with your heel.

Protect Your Leg Muscles 

While running can be a great way to stay fit, it can also put a lot of strain on your leg muscles. Try not to go too hard too fast. Overdoing it every day is a really quick way to pull muscles, get shin splints, or even sprain your ankles. Runners have notoriously bad health issues from the activity, so make sure you’re doing everything you can to protect yourself. 

Final Thoughts

See? Running isn’t so bad - you just need the right knowledge and equipment! It’s a great way to stay fit and healthy, but it's important to start slow, focus on good form, and protect your leg muscles. With the right warm-up, gear, and approach, you can start running efficiently and safely. And, by incorporating compression sleeves into your routine, you can prevent muscle injury and ensure you get the most out of your running experience.

We hope this helps - and if it doesn’t, well…sorry. Visit our Runners' page for more info!