Running is one of the best ways to stay fit. Running does things for the body that other cardiovascular exercises just cannot do. Not only is running one of the quick and fastest ways to lose weight, it also has so many other health benefits.
Contrary to what many believe, running is good for the bones. The bones will meet the demands of the body and if you are running regularly, your bones will adjust to the demand for strong bones. If you are sitting around all day or not doing much, your bones will become weak and brittle. Running is much better for your bones than not running.
Running is also great for the heart, the mind, relieves stress and increases your metabolism, which of course, helps to lose weight and control weight. Running can become very addictive and euphoric.
Because of all the benefits, it seem like running should be an easy sport to sell, but many people shy away from running or are too afraid to try running because it can be a little intimidating, and of course, running takes effort; however, it is the easiest sport to understand, and only costs the price of a pair of shoes.
Here are a few tips to help get you going:
Get a pair of running shoes
To begin running, the first thing to do is get a quality pair of running shoes. You do not have to spend a lot of money for a beginning pair of running shoes, but it is important to get a pair of shoes that are comfortable and will make the running experience good. Being properly fitted for a good pair of running shoes should also be considered. There are many running stores that can help you find the type of shoe you need by simply observing you run. I highly recommend being fitted by a professional. Specialty running stores do not charge for this and their prices are in line with other retailers. Runners are usually fitted with a size larger than what they generally wear. This allows for better movement and swelling of the feet. Many runners pronate and will need special shoes to accommodate that, while other runners may required more stability. There are some runners that cannot handle too much pounding and may require more cushioning and others that may need more support. Whatever the need is, there is a shoe for you, so don’t let that stop you.
Start out slow
If you have never been a runner or haven’t run in a while, you will want to start out slow. Many would be runners quit far too soon because they attempt too much too soon, so remember, you have to take it slow.
Get suited up, and go outside and begin walking. It is always best to begin running by walking a little first, or a very light jog to loosen up and lubricate the muscles, and yes, this should be done prior to stretching. After you have loosened up a bit, you will stop and want to stretch. Never overdoit on the streteching because many injuries happen as a result of stretching.
Now that you have loosened up and stretched, you are ready to begin. Begin by setting a small goal like running down the street, or around the block and if that is too easy, go a little further, however, if you find you are battling with that distance, then stop and walk, but make sure to brisk walk.
Even if you feel good, don’t overdoit on your first run because you do not know how you will feel the next day. If you have never run, or it has been awhile, you may feel a little sore the next day.
Set some goals
Once you have made it around the block, you are ready to eastablish some running goals. You can use distance as your goal or time. For example:
Week 1: Begin by walking, stretching, and then running for five minute to ten minutes, with a 5 minute walk cool down. Attempt this 3-4 times over the week..
Week 2: Begin by walking, sretching, and then running six to twelve minutes, with a three to five minute cool down.
Continue on this pattern over the next few weeks increasing your time or distance. A safe and conservative way to increase your mileage or time is stay in the range of ten to twelve percent increments per week. Over the weeks, you will notice that your body is getting accustomed to the new running routine. The once tight lungs will have become looser, the legs that were once weak are stronger, and the level of endurance has more than doubled.
Keep it up
There will be days when you do not feel like running, you are fatigued, sore and just not in a running mood, and, that is okay. There are times when you should try pushing through the obstacles that are preventing you from running, and, there are times when you need to listen to what your body is saying, as long as you don’t get out of your new routine.
Doing something for thirty days makes it a habit!
If you need help getting started, feel free to reach out to me! Running is by far my exercise of choice!