Tips to Start Running

Updated: Mar 22

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Most casual runners run for the benefits it brings to their physical, mental, and social health. All you need to begin your running journey is a good pair of running shoes and the willingness to start. It requires very little equipment and can be done almost anywhere in the world.

Running is a great way to get exercise. Here are just a few of the reasons you should consider starting a running program:

· Running is a sport for all ages; you can begin running at any time.

· Running is a great way to build aerobic fitness.

· You release endorphins and might even experience a runner's high while you are running.

· You improve your overall health by improving your lung capacity, burning fat more efficiently, lowering cholesterol levels, having more energy, and having a lower risk of osteoporosis.

· Running is a great way to relieve stress.

4 ways to get you on your journey:

1. Invest in a good pair of running shoes!

The repetitive pounding against the pavement that happens while running can be taxing on your body. It is important to invest in a supportive pair of running shoes to protect your feet from the continual hammering of each foot striking the ground. Running shoes provide balance, support and cushioning that other types of trainers do not. It is a good idea to have running shoes specifically for running, because other activities will wear the soles of your shoes out differently than running. If you haven’t run for a while, your previous running shoes (if you have a pair) have likely become old and need a refresh. Many specialist running stores will offer a free assessment to determine the most suitable running shoes for your feet and your running form.

2. Start with a combination of running and walking.

Walking builds up your endurance and strengthens muscles in your quads, hamstrings, glutes and calves before you add the additional stresses of running. It’s a great way to prepare for running because it includes similar movements and muscle groups. Walking is an excellent place to start if you’re a beginner and want to increase your cardio endurance.

If you aren’t properly conditioned, I would suggest you ease into full runs to start your running journey in a safe and effective manner. Run-walk intervals are an excellent way to enhance endurance, prepare the body for running, and get used to running in smaller doses. A good starting point is a double walk-run ratio (such as run 2 minutes, walk 1 minute and repeat for 20 minutes) then reduce the amount of walking time when you feel comfortable.

3. Consider incorporating strength training into your exercise program.

Strength training benefits runners because it improves balance and coordination, strengthens your muscles, supports joints and helps to prevent injury. Other benefits of incorporating strength training into your routine include building stamina, increasing lean muscle, and improving body density.

4. Sign up for an event.

Signing up for a running event can provide extra motivation to stick to your training. There are free weekly 5-kilometre park runs in many places which are a great place to enjoy a friendly and supportive atmosphere while challenging your finishing time. Running events can be enjoyable and rewarding experiences that make the miles spent training all worth it!

Running can be a fun and fulfilling way to stay fit. If you are just starting your running journey, take it slow and, like any new activity, it can take some time to improve and become proficient. Practice makes perfect, right?

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