Running is an easy workout, requiring no specialized equipment and minimal startup effort or cost. Running is also a really good way to improve your cardiovascular system and stay healthy overall. Combined with the right diet, it can also help people lose weight. But actually going out to start running can be difficult. It takes some effort and willpower to overcome the early hurdles and make running a comfortable and healthy habit. Here are a few tips that can help you get started:
Run/Walk
Running is about being active, about distance and duration. To this end, spending all of your energy and breath in a mad sprint that lasts 100 yards but leaves you unable to run any further not only defeats the purpose of running, but can also make the experience worse. When you first start running, run slowly, and take walk breaks. Until you build up your cardiovascular system and muscles to be able to run for long distances, walking every few minutes is a very useful way to rest your body. It will keep you moving forward, but it will save your energy to be able to run farther and get a better benefit, which will help build you up slowly to be able to run farther in the future. It will also help you to not quit just when you get started.
Take it easy
Pushing yourself too hard before your body is ready can increase the likelihood of injury. So the most important thing to do when you just start running is to take it easy. Run slowly. Don’t run quite so far. Let your body slowly build up to be able to tackle more strenuous goals. You may even try to find a running plan that gets you out running but has a slow incremental buildup to some goal, like a 5k. The slower you go in the beginning, the less the likelihood of injury, and the longer you’ll be able to continue running and staying healthy.
Pay attention to your body
Some muscle aches are to be expected, especially when you first start out, but don’t ignore what your body is telling you. If you get sharp pains that persist or worsen as you run or walk, then you should probably take a break from running for a few days or go see a doctor. Paying attention to how your body reacts to a run is a good way to measure whether or not you’re taking it easy enough.
Make it comfortable
A huge deterrent from running is when the experience is unpleasant. If your running route is through an area that makes you uncomfortable, or if your shoes squeeze too tight, or whatever it is that makes you feel like you don’t want to run, can let you talk yourself out of going. Be sure to find a route that is comfortable, where you feel safe. Maybe it would be a good idea to buy some real running shoes to keep your feet comfortable. Wearing the right clothes for running can also put you in the right frame of mind and make the effort of going out to run easier.
Be patient
You may have dreams of losing a lot of weight or of running a marathon, but when you first start out, your progress may be slow, or you may not get as far as you thought you might. The key is to be patient. Remember that running is a path to a lifetime of health, not a quick fix. So remember to be patient and let your progress with running slowly build up. With patience, you might be surprised how quickly you actually get to the goals you set.
Running is an easy and effective exercise to help maintain overall health. In the animal kingdom, human beings are among the best adapted to running long distances. So remember that the ability to run is in your genes, no matter how difficult that first run feels. If you’d like more advice on running, exercise, or your overall health, be sure to contact Internal Medicine, Lipid, and Wellness of Fort Myers at (239) 362-3005 (ext. 200) today.
