初心者のためのランニングガイド – すぐに始められる! | 女性のための最高のワークアウト

Beginners Guide To RunningBeginners Guide To Running

Running is one of the most effective and popular cardio exercises available. While having a treadmill in your home to be able to run when the weather isn’t cooperating with you is helpful, there’s nothing like getting out of the house, enjoying Mother Nature around you, and pushing hard toward your ultimate running goals.

If you truly want to take your running game seriously, it’s important to have all the right tools at your disposal. Throughout this guide, you’ll learn just what you need to get started as a runner and how to choose the best gear for your needs.


Out of all the dozens of cardio exercises available to you, running requires the least amount of investment and prep. When you compare the amount of use you can get from the gear you purchase to start running, you may also realize that running for cardiovascular exercise will always give you more bang for your buck.

プロのヒント : インスピレーションと励ましのための他のランナーを満たすために、ランニング クラブに参加を検討してください。



最高のランニング シューズに投資する


They can also give you the proper amount of cushion within the insole as well as outsole. Running with regular sneakers, tennis shoes, or other such shoes can contribute to an acute, sudden injury or a chronic injury that develops over time.



While some of the injuries you can sustain while running are minor and may just need some rest so your body can repair itself, there are several running injuries that are common but harder or near impossible to fix.




  • ランナーズヒザ
  • シンスプリント
  • ハムストリングの痛み
  • ストレスによる骨折

これらのすべてを防ぐことがあります、または少なくとも、あなたのための最高のランニング シューズを着用することによって、ダメージが軽減されます。最高はどれですか?見てみましょう。


特定のタイプのランニングのために設計されていないランニングのためだけに作られている靴がありますが、あなたのランニング スタイルのための最高の利点を提供する靴を見てみましょう。

For example, trail running is very different than running in a park or around the block on sidewalk. Trail running shoes are designed to give you the traction you need so you can push yourself to your very limit.

Minimalist or barefoot running shoes are often used for trail running as well, but there’s no saying you can’t use them for other running sports. These types of shoes are designed to give your foot a more natural stride.

下または overpronator、低アーチまたは高アーチのいずれかがあることを意味する場合は、より中立的で安定した位置をあなたの足を作成することができます実行中の靴を探したい場合があります。

There are usually shoes designed for specific sports activities. For example, running shoes fall under the category of athletic shoes. There are also shoes for court activities such as tennis or basketball and field shoes for sports such as soccer and football.



As we mentioned above, there are running shoes for a high arch as well as running shoes for flat feet. Choosing a shoe for the natural shape of your foot will help to prevent other injuries such as generalized heel pain.

Heel pain can be caused by many things, including heel spurs or an improper stride that puts a large part of the impact during your footfall on your heel. Choosing running shoes for heel pain can help minimize the discomfort you feel so you get the most out of your run.

There are many who have feet that are wider than the average and it’s important to buy running shoes designed for wide feet if this applies to you. Squeezing your foot into a running shoe that is too narrow can be quite uncomfortable and cause injury.

If you already have a running injury or an injury pre-existing, there are running shoes available that can help minimize further damage and make it possible for you to be the runner you wish to be. For example, there are running shoes for bad knees, whether your bad knees were caused by a previous injury or even arthritis.

Many are also susceptible to plantar fasciitis and may already suffer from it before deciding on being a runner. The best running shoes for plantar fasciitis will help support the plantar tendon on the bottom of your foot.

シンスプリント are something that many runners experience at one point or another, but if you find that shin splints are a more common occurrence for you, there are running shoes for shin splints that can help minimize the chances of getting them.

Choosing the right pair of running shoes for you may even help reduce the symptoms of pre-existing conditions, allowing you to run, engage in other sports activities, and more. What shoes are right for you?


Just as with any exercise it’s important to stretch and warm up before beginning. By stretching, your muscles won’t be as tight. Tight muscles cause muscle cramps and other discomfort. Warming up your muscles before engaging in a strenuous exercise such as running prepares them for the physical exertion of your workout.



The ウォーキングランジ is one of the most popular running stretches. Starting with your right foot approximately 3 feet behind your left foot, keep both feet pointed straight ahead. Bend your knees slowly without letting your right knee touch the ground.

Hold for 5 to 10 seconds, then take a step forward with your right foot leaving your left foot behind you. Bend your knees once again without letting your left knee touch the ground, holding for 5 to 10 seconds. Repeat the ウォーキングランジ movements for a total of 8 to 10 steps.

助けるために 腰を伸ばす , start with the stance of the ウォーキングランジ. Instead of bending both knees at the same time bend the knee in front while you keep the back straight. Remember to keep both feet pointed straight ahead. Hold the position for 5 to 10 seconds for each side. Keep alternating to stretch the left and right legs 2 to 3 times each.

To ふくらはぎを狙う , stand on your toes on the edge of a stair or curb. Let your heels drop past the height of the ledge. Then push up with your toes to raise up. Repeat this process several times until you feel the warmth in the backs of your legs.

他にもたくさんあります。 ランナーのためのウォーミングアップとストレッチ . 自分に合ったランニング前の日課を見つけてください。


Stretching before your run is important, but wearing the right clothing for the activity and the weather is just as important. Running apparel is designed to let you move comfortably whether you’re running fast or slow. They also help to prevent chafing and other uncomfortable irritations.




外が寒いからといって、あなたのランニング ルーチンからの休憩を得ることを意味しません。実際には、偉大な実行のためのポンプを取得する必要があります。

The dedication you have during the winter months will pay off in the results you see. However, it’s important to be prepared with the right running apparel that can keep you warm while not being overly constrictive.

It’s important to invest in a good running jacket. This jacket will keep you warm without making you sweat. Sweating while outdoors in chilly weather can leave you more susceptible to illnesses such as a cold, bronchitis, or sinus infection. Having a great pair of running gloves is also a necessity.



There’s no reason why running has to be a solo affair. It’s possible to bring the whole family with you on your runs. You may think it would be a little more difficult to go on a run with your younger ones.

A stroller designed specifically for running can also help. A double jogging stroller will allow you to bring two younger children with you or take along a change of clothes. Older kids may be able to run alongside you, just be aware that they may not have as much stamina as you do so taking frequent breaks is recommended.


  • 子供たちも運動するようになりました
  • 家族で一緒に何かポジティブなことをすることができます。
  • 誰もが新鮮な空気を手に入れる
  • ベビーシッターを探す必要はありません
  • 誰もが携帯電話、タブレット、コンピュータ、テレビから離れています。


Sometimes it’s not feasible to carry a water bottle with you. While some runners like to carry a bottle of water or a sports drink at their waste with a running belt, there are many other options available.


あなたのための最高の水やスポーツ ドリンクを運ぶのどの方法に関係なく、水分補給を滞在するようにしてください。


Whether you plan on taking quick jogs around your normal route or you are training for a running event such as a 5K or even a marathon, having the right gear is essential. Start with finding the right shoes for you, learn how to warm up and stretch properly, then dress appropriately for the weather.



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Annett Fiedler

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