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 Benefits of running in nature: 7 important tips for beginners from a doctor’s perspective

Running in nature is a physical activity that is beneficial for health and well-being. Here are some basic tips for beginners who want to practice running in nature:

1. Start slow

Beginners should start running slowly and gradually. You can start by walking for a while and then start running slowly to gradually increase your endurance.

2. Wear appropriate clothing

You must wear comfortable and appropriate clothing to practice running in nature. Choosing clothes made of dry, breathable fabric helps absorb sweat and ventilate the body.

3. Use appropriate shoes

 You must wear suitable sports shoes for running in nature. Make sure that shoes provide the necessary support for the feet and reduce the risk of injury.

4. Warm-up and stretching

 Before starting to run, warm up the body with muscle stretching exercises. This helps avoid injuries and enhances muscle flexibility.

5. Pay attention to breathing

 Maintain correct breathing while running. Breathe in slowly and deeply through the nose and exhale slowly through the mouth. This helps provide the body with the oxygen needed to maintain energy and endurance.

6. Pay attention to hydration

 Make sure to drink a sufficient amount of water before, during, and after running. Staying hydrated helps avoid dehydration and fatigue.

7. Listen to your body

 Listen to your body and notice any signs of fatigue or excess stress. Reduce speed or stop if you feel any pain or shortness of breath.

With these tips, beginners can enjoy the benefits of running in nature and improve their health and fitness.

In addition to the adventure and challenge that running in nature provides it is a fun opportunity to combine exercise with hiking. Especially in the spring and summer, running coach Dr. Amanda Brooks points out that immersion in the beauty of nature reduces stress and anxiety related to performance and timing.

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