Running is a great, easy way to get into exercise. It requires very little equipment or specialised skills and is ideal for people who are looking to get fit but don’t know where to start. Running has been linked to lowering blood pressure, improving cholesterol, and increasing lung capacity. On top of this, just 30 minutes of running a day has been linked to improved mental health, as the exercise releases endorphins as well as reduces stress and anxiety. So, where to begin? As with any new skill or hobby, the thought of starting out can be daunting. We’ve put together ten helpful tips that will help put you on the right track towards a new healthy lifestyle.
It can be very easy to push yourself too hard at the beginning when you’re still unsure of your strengths and limitations. If you’re not a regular exerciser, the best way to start is to ease yourself into it. Start off by going for walks or maybe even light jogs. As you begin to gain confidence and strength, you can stretch out the amount of time you run for and at what pace. Going all-out to begin with may lead to injuries or burnout. Rather than working the right muscles, you’ll just end up straining yourself and you won’t see as effective results. Take it slow!
With that being said, make sure you’re giving yourself enough time to recover in-between runs. Your body needs a decent amount of time to recover from the strain put on your muscles, lungs, and heart. Studies have shown that after an intense run, the body needs about 24-48 hours to recover. If you’re just starting out it may be wise to run about three times a week, alternating with rest days. Much like going too hard too fast, not giving your body enough rest time will strain already overworked muscles and lead to injury.
Most things are more fun with a friend! Finding a running buddy can help make exercise feel more social and less like a chore. Your buddy will also help keep you motivated. Having fun while running will mean you are more likely to want to continue doing it. Another great idea would be to do some research into local and community running clubs where you can meet like-minded people with the same fitness goals as yourself. Or, why not start your own running club?
Much like giving your body a rest, it’s important that you’re doing proper warm-up and stretching prior so that none of your muscles are strained when you start running. This doesn’t have to be anything major, just a quick 10 minute stretch of the important running muscles like your quads, glutes, and hamstrings.
Your diet plays a major part in your fuel and energy levels. Foods that are high in carbs are great for a slow-burning source of energy while running or performing other physical activities. Vitamin C is also good for helping repair damaged muscles after a tough workout. Try incorporating things like broccoli, oats, different fruits, and lentils into your diet for plant-based friendly energy.
An easy tip. Having the right equipment can make all the difference in your running performance. Particularly if you’re just starting out, having supportive shoes will mean that you are minimising the occurrence of injuries and recovery time. A shoe with a thicker heel will help to minimise impact while you’re running, and an incline from the heel to the toe helps mimic the foot’s natural shape while running. If this seems like too much money for you, you could always try scouring your local op shop for some second-hand runners, you’ll often find some great pre-loved options there.
You’ll thank me later. Doctors recommend we drink around ten cups of water a day. If you are keen to start running you need to ensure you’re drinking more than the recommended amount, as movement and exercise cause you to sweat and lose fluid more quickly.
Running is an awesome way to start off your fitness journey, however, if you have specific fitness goals in mind it may be helpful to incorporate other forms of workout into your routine. This will ensure you’re not only working certain muscles and parts of your body and neglecting others. Try incorporating a small work out of a different kind into your rest days, this could be anything from a yoga class to a quick arm and weights exercise. It’s all about balance!
This goes back to what I was saying about not going all out at the beginning. To start off with, your body won’t be used to these bursts of strenuous activity. To give you some rest time between running sets, try walking for a few minutes to catch your breath and regain strength. This will also serve as a mini break.
Another injury preventer- making sure you’re not developing any bad habits early on will be beneficial in the long-run (literally). The proper technique for good running is to maintain good upright posture, engage your core, and point your head and gaze straight ahead, not on the ground. Keep your arms relaxed in a natural swing and your hands loose.
Good luck!