Steps and Preparation Tips to Start Running

21.06.2023
Steps and Preparation Tips to Start Running

Running is a great form of exercise to maintain our health, improve our fitness and boost our energy. However, starting running can come with some challenges and concerns. Fortunately, in this article we will guide you through the steps and preparation tips to start running. Here are some tips to take your first steps!


1. Prepare Before You Start Your Run

Preparations before you start running are important for a healthy and safe start. Here is what you need to do before you start running:


Choose the Right Shoes

Choosing the right shoes is very important when running. Your shoes should be comfortable, support your feet and have shock absorbing properties. Take care to choose your running shoes in consultation with an expert.


Wear Comfortable and Appropriate Clothing

It is important to wear appropriate clothing to feel comfortable while running. Choose sportswear made of breathable and sweat-wicking materials. Also, remember to dress according to the weather conditions.


Warm Up and Stretch

It is important to warm up your body and stretch your muscles before you start running. Warm-up exercises can relax your muscles, increase your flexibility and reduce your risk of injury. Complete your pre-run preparation with simple warm-up and stretching routines.


2. The Right Steps to Start Running

Knowing the right steps to start running is the foundation for success. Starting slowly, creating a programmed progression plan, listening and giving your body time to adapt are all important factors to consider when starting running.


Start Slow and Steady

If you are new to running, it is important to start with a slow and steady pace rather than trying to run at a fast pace right away. Give your body time to acclimatize and allow you to build up your fitness.


Determine a Running Program for Your Pace

Before you start running, it "s important to set a suitable running program for yourself. You can start with a beginner's program and increase your goals over time. Progressing in this way increases your motivation and reduces the risk of injury.


Combine Walking and Running

If you are new to running, a good way to start is to combine walking and running. For example, walk for a certain distance, followed by running. This way, your body will gradually adapt to running.


Define Break and Recovery Periods

It is important to include rest and recovery periods in your running program. Your body needs rest and overtraining can increase the risk of injury. Plan rest days and low-intensity training into your weekly schedule.


3. Improve your running technique

Improving your running techniques is important to improve your performance and reduce the risk of injury. Learning and practicing techniques can make your running experience more efficient.


Correct Posture and Breathing Techniques

Using correct posture and breathing techniques while running can help you improve your performance and reduce your risk of injury. Stand up straight, relax your shoulders and breathe in and out regularly. Good posture and breathing help you use your energy more efficiently.


Adjust Step Length and Frequency

Stride length and frequency are important in your running technique. It is more effective to run with shorter and faster strides, rather than over-lengthening your strides. By shortening the time your feet touch the ground, you can achieve a more efficient running experience.


Apply Your Technique on Descents and Ascents

If your running route has ups and downs, it "s important to use the right technique. Moving in a controlled manner on the descents allows you to go down without overstraining your knees. For ascents, try running with short strides and a slight lean.


4. Planning your first run

Planning your first run will help you stay motivated and better achieve your goals. The following steps are important for a successful first running experience:


Set Goals

When planning your first run, setting a specific goal can boost your motivation. It can be distance, time or a target event. Make your goals realistic and measurable.


Study the Route and Ensure Safety

It is important to study the route for your first run in advance. Choose safe and smooth surfaces. Also, take the necessary precautions to ensure the safety of the area where you run.


Consider Timing and Weather Factors

It is important to consider the time and weather conditions. Avoid running when the sun is shining, especially in hot weather. It is preferable to run during cooler hours or in shaded areas.


5. Improving Your Running Performance

There are various methods and strategies to improve your running performance. This way, you can increase your endurance and improve your speed and stamina. Together with regular training and proper nutrition, you can improve your running performance to the desired level.


Train Regularly

Regular training is important to improve your running performance. Plan your workouts on specific days and times and stick to your schedule. With regular training, you can increase your endurance and reach your goals faster.


Add Speed and Endurance Training

To improve your running performance, it is important to include speed and endurance training. You can try various training techniques such as interval training, tempo runs and long-distance running. These workouts will help you improve your running capacity and speed.


Do Not Neglect Nutrition and Hydration

It is important to manage your nutrition and hydration properly when running. Adopt a healthy diet to provide your body with the energy and fluids it needs. Remember to eat the appropriate foods before and after training and stay hydrated during your run with water or sports drinks.


How Often Should Beginners Run?

For those who are new to running, running 2-3 days a week may be appropriate. Your body needs 

You can gradually increase the frequency, giving it time to adjust and rest. However, since every individual's body structure and fitness level is different, it is best to adjust the frequency by listening to your own body and with the guidance of an expert coach.


How Many Kilometers Should Your First Run Be?

For your first run, it is important to focus on duration rather than distance. In the beginning, you can aim for 20-30 minutes of running. By gradually increasing this time, you can help your body adapt to running and improve your endurance. To increase the distance, you will need to increase your running time over time.


What should I watch out for when running?

There are some important things to consider when running:

  • Choosing the right shoes: It is important that running shoes provide proper support and cushioning.
  • Correct posture: Stand up straight, relax your shoulders and keep your rib cage open.
  • Breathing techniques: Make sure your breathing is regular. Breathing through the nose when inhaling and through the mouth when exhaling can be effective.
  • Rest periods: It "s important to take adequate rest periods between your running workouts. Overtraining can increase the risk of injury.
  • Water consumption: Use water or sports drinks to keep your body hydrated during your run.


How Can I Avoid Injuries While Running?

You can take the following measures to prevent injuries:

  • Start slowly When you are new to running, give your body time to acclimatize and your muscles to get stronger.
  • Do a good warm-up: Do warm-up exercises to warm up your muscles before you start running.
  • Using the right techniques: Pay attention to running techniques such as correct posture, stride length and breathing technique.
  • Pay attention to rest: Remember that your body needs rest. Instead of overtraining, plan regular rest days.
  • Strength training: Regular strength training can strengthen your muscles and reduce the risk of injury.

You may be interested in: How to Avoid Sports Injuries?


Should I Consult a Doctor Before I Start Running?

It is especially important to consult a doctor if you have health problems or take regular medication. Having a medical check-up beforehand ensures that your body is fit for this activity before you start running. Getting your doctor's approval is important to protect your health and minimize potential risks.

You may be interested in: 10 Tips for Choosing a Personal Trainer

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1. How Your Personal Data May Be Processed

Pursuant to PDPANo. 6698, your personal data that you share with Spor Kütüphanesi may be processed by us, in whole or in part, automatically or by non-automatic means, provided that it is part of any data recording system, by obtaining, recording, storing, storing, changing, rearranging, in short, subject to any kind of processing performed on the data. Within the scope of PDPA, all kinds of operations performed on data are accepted as "processing of personal data".


2. Purposes and Legal Reasons for Processing Your Personal Data

The personal data you share,

In order to fulfill the requirements of the services we provide to our customers in accordance with the requirements of the contract and technology, and to improve our products and services offered;

To be able to provide information to prosecutors, courts and relevant public officials in matters related to public security and legal disputes, upon request and in accordance with the legislation;

To be able to offer a wide range of opportunities to our members or to share these opportunities with persons or institutions that can offer these opportunities within the legal framework;

To analyze advertising preferences,

6698 numbered KVKK and will be processed in accordance with the relevant secondary regulations.


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For the above-mentioned purposes, the persons / organizations to whom your personal data that you share with Spor Kütüphanesi may be transferred; our main shareholders, shareholders, advertisers, direct or indirect domestic / foreign affiliates; member companies using the Spor Kütüphanesi infrastructure and persons and organizations related to the service provided, including but not limited to, member companies using the Spor Kütüphanesi infrastructure and persons and organizations related to the service provided, in order to carry out our activities and / or in the capacity of Data Processor, we receive services, cooperate, program partner organizations, domestic / foreign organizations and other third parties and organizations.


4. How Your Personal Data is Collected

Your personal data,

Information such as name, surname, address, telephone, business or private e-mail address and information such as name, surname, address, telephone, business or private e-mail address through forms on the Sports Library website and mobile applications; preferences on the pages logged in using the username and password, IP records of the transactions performed, cookie data collected by the browser, and data containing browsing time and details, in the form of location data;

In a physical or virtual environment, face-to-face or distance, verbal or written or electronic media, for purposes such as establishing a commercial relationship with the Sports Library, applying for a job, making an offer, business cards, CVs, making an offer and other ways from people who share their personal data;

In addition, data obtained indirectly through different channels, data obtained from (micro) websites and social media used for websites, blogs, contests, surveys, surveys, games, campaigns and similar purposes, e-bulletin reading or clicking movements, data provided by public databases, profiles and data open to sharing from social networking sites such as social media platforms (Facebook, Twitter, Google, Instagram, Snapchat, etc.) can be processed and collected.


5. Your Personal Data Obtained Before the LPPD came into force

Since Spor Kütüphanesi did not start its publishing life before April 7, 2016, the effective date of the KVKK, we do not have any personal data stored before this date.


6. Transfer of Your Personal Data

Your personal data collected by any of the above-mentioned methods to be processed in Turkey or to be processed and stored outside Turkey may also be transferred to service intermediaries abroad (to countries accredited by the Personal Data Board and where there is adequate protection for the protection of personal data), provided that they remain within the scope of the KVKK and in accordance with the contractual purposes.

Your Personal Data;

Our business partners who cooperate and/or receive services for the presentation and promotion of products and services,

To the competent authorities who will determine your location in case of an emergency call for help,

Regulatory and supervisory institutions and other official institutions such as courts and enforcement offices, other public institutions or organizations authorized to request your personal data,

Legal entities that have a business relationship with the Sports Library and have your phone number,

It may be transferred when deemed necessary.


7. Storage and Protection of Personal Data

Spor Kütüphanesi is obliged to prevent unlawful processing of personal data in accordance with Article 12 of the KVKK, to prevent unauthorized access; to take software measures such as hashing, encryption, transaction recording, access management and physical security measures in order to ensure their preservation. In the event that it is learned that personal data is obtained by others illegally, the situation will be immediately notified to the Personal Data Protection Board in writing and in accordance with the legal regulation.


8. Keeping Personal Data Up-to-Date and Accurate

In accordance with Article 4 of the KVKK, Spor Kütüphanesi has the obligation to keep your personal data accurate and up-to-date. In this context, in order for the Sports Library to fulfill its obligations arising from the legislation in force, our members are required to share their accurate and up-to-date data or update them via the website / mobile application.


9. Rights of the Personal Data Owner in accordance with Kvkk No. 6698

Article 11 of the KVKK No. 6698 entered into force on October 07, 2016 and in accordance with the relevant article, the rights of the Personal Data Owner after this date are as follows:

The Personal Data Owner may apply to the Sports Library (data controller) and request;

To learn whether personal data is processed or not,

Request information if their personal data has been processed,

To learn the purpose of processing personal data and whether they are used for their intended purpose,

To know the third parties to whom personal data is transferred domestically or abroad,

To request correction of personal data in case of incomplete or incorrect processing,

To request the deletion or destruction of personal data within the framework of the conditions stipulated in Article 7 of the KVKK,

In case of correction, deletion or destruction of personal data, to request that these transactions be notified to third parties to whom personal data are transferred,

To object to the emergence of a result to the detriment of the person himself/herself by analyzing the processed data exclusively through automated systems,

In case of damage due to unlawful processing of personal data, it has the right to demand compensation for the damage.


10. Contact and Application Method

The Data Controller Representative to be appointed by the Sports Library will be announced in the Data Controllers Registry and on the website where this document is available when the legal infrastructure is provided.

Personal Data Subjects may send their questions, opinions or requests via e-mail.

The Sports Library may give a positive/negative response to the submitted requests in written or digital media, provided that it is justified and responds within 30 days. It is essential that the necessary procedures regarding the requests are free of charge. However, if the transactions require a cost, the Sports Library reserves the right to charge a fee. These fees are determined by the Personal Data Protection Board over the tariff determined according to Article 13 of the Personal Data Protection Law.

By sharing your personal data on our web page, applications and other channels, you can share our Personal Data Policy and the terms of processing, processing methods, data transfer, sale and other related issues in our policy, the use of data shared with Spor Kütüphanesi, a social media application, on the web page, applications and social media channels, notifications and suggestions, provided that it is for the benefit of the members, it can be shared with third parties in a commercial sense, and that you agree to this, that you will apply to the Sports Library before exercising your legal rights, you declare that you accept with an explicit consent, which is defined in the KVKK as a consent of great importance, regarding a specific subject, based on information and expressed with free will.


This agreement was last updated on 01/01/2020.