Do you think that running is not for you? You’re mistaken, because running is for any healthy person. Anyone can start by slowly and gradually improving their performance. Here is a couple of steps how to do that.
Running is a great way to your soul. Not only is regular running a great way to clear your mind, but also after a challenging run comes the reward of “runner’s high”, caused by endorphins. In terms of physique, running is the best activity to quickly lose weight and improve your immunity. So, unless you have a heart disease, or any other disease that would prevent you from running, then there’s no reason not to try it! If you’re obese, it’s best if you start with a long walk. Overestimating your body’s abilities may cause you disliking this sport, or, in worse case scenarios, your organism not being able to handle sudden physical load. That is why every beginner is recommended to start slowly.
The first, and extremely essential, step, is buying quality running shoes. Then the most difficult step comes – actually starting to run. Therefore, don’t look for any excuses and start right away. I’m sure everyone can find 30 minutes for themselves in their day routine.
Before you start
Are you in a positive kind of mood?
Great, put on your new running shoes and let’s go! The first and every essential, thing to do before you run is proper stretching. Anything to warm up your muscles and mobilize your joints is great! You should be relaxed and not pushing it while warming up – you don’t want to get injured. As a general rule, warm up should take at least 5 minutes.
Your first run
You can start with a fast walk, so your body gradually gets used to the new physical activity. It’s recommended you alternate between longer fast walking and short runs. For instance, you can fast walk for 9 minutes and run for 1 minute and repeat this combination 3x to a total of 30 minutes. Diet is also an important factor. If you have been used to eating fast food or enjoying cakes and sweets, it’s recommended you cut these down.
8 weeks of training
The beginnings are always harder, but you can’t do it without training, so be patient. Run like this three times a week and every week decrease the minutes of fast walking and increase the minutes of running. So, to give you an example: the second week you start with an 8-minute fast walk and a 2-minute run and repeat that again three times. The week after, 7-minute fast walk and a 3-minute run, etc. After two months you can start running without walking for the full 30 minutes, but still estimate your own strength well.
As for the weekly regime, there is a rule of three times a week running and one day a week some secondary activity like swimming, cycling, or roller skating. Beware of overexertion. You may suffer from insomnia or mood swings if your body feels exhausted. Always go with your own body. Everyone is different and listening to your body is the key to everything. If you follow a gradual plan, you will feel great, get in great shape, and still lose a few pounds.
Don’t lose motivation
If you want your motivation to really last, sign up for a running race. It will force you to train really hard and you’ll feel good about yourself at the end.
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