Updated: Oct 29
Running is one of the most rewarding forms of exercises out there; and in addition to being extremely rewarding, it’s incredibly easy to do! Ask any runner that participates in many races or is just seeking out the best in themselves, running can be extremely addicting. To a beginner, running can also seem intimidating. Below are some tips on how to start running and experience the sport!
The Right Gear Running is one of the most affordable forms of cardio available. It can be done both inside on a treadmill or outside on any terrain in most conditions without the use of machines or special equipment. This being said, shift the focus to your feet! The most important asset to your running career will be a good pair of running shoes. Experts recommend having a pair of sneakers that you use exclusively for running instead of daily wear or other activities. Head to your local sporting goods store and have your foot measured to ensure you are shopping for the proper size. Take your time and try on both shoes instead of one at the store. Walk in the store, squat, jump, stretch your ankles to each side, and evaluate the fit. The fit should be supportive and form-fitting, but not overly tight. Round laces over squared laces will also stay tied while running, preventing accidents and downtime during your workout. As for clothing, comfort is key! Depending on the climate, you may choose to run in shorts or form-fitting pants. While it may be cold at the beginning of your workout at times, it’s best to dress in layers for comfort at every stage of your run.
Slow and Steady Wins The Race! Breaking into running with no previous experience can be intimidating. Your beginning training weeks should be focused on building up endurance, not speed. Shoot for at least 30 minutes each time you exercise. Start with a 5-minute warmup walk, jog at a moderate pace for 3 minutes, then walk for 5 more minutes. Repeat a pattern similar to this and always end each workout with a 5-minute cool-down walk. Know that it does not matter how slow you run, just that you keep at it for the allotted time. After a few weeks, your endurance will improve and you can increase the time intervals you run for. You are getting better with each day that you get off the couch and get moving!
Metrics and Goals Whether you are trying running as a form of exercise to assist with weight loss, or are looking to increase your cardio strength and stay active, metrics and goals can be a huge source of motivation. It’s important to keep track of times and set goals for yourself as this will illustrate the progress you are making. Understand that your journey to running does not (and should not!) start with you running 10 miles a day with no previous experience. Set realistic goals for yourself and increase them as you improve. Promise yourself to run just three days a week for 30 minutes each time. Track your distance on the treadmill or via a GPS running application for your smartphone and watch the numbers go up as your endurance increases! A heart rate monitor can also be a helpful tool for getting into your target heart range and tracking your body during workouts. Record these numbers daily and reevaluate them every month.
Running can be extremely rewarding and has many health benefits associated with it including weight loss, improved sleep, and the ability to fight off depression. Get moving at your own speed, set goals, and always seek out your best self!
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Kryshonda Torres is not a physician and the relationship between Kryshonda and her clients is not of a prescriber and patient, but as Health Coach and client. It is fully the client's choice whether or not to take advantage of the information Kryshonda presents.
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