Running comes to us naturally. Running has evolved into a common form of exercise in today’s world, as we have developed multiple transport modes for travel. This provides several health benefits. It helps to lose weight, strengthens muscles, and improves flexibility. Of course, the best way to take advantage of these opportunities is to run. But how are you going to run? How are you going to start? What’s the right way to do it? Find here how to start running.
How To Start Running
There are a few tips below to help you get started:
1. Get Motivated
Motivation comes from various sources for different people. It is necessary to identify what motivates them and to develop that variable. The following measures will help a driven stay run on a regular basis:
- Watching and reading stories of inspirational health.
- Set and accomplish short-term development goals on a weekly or monthly basis.
- Long-term targets can also be helpful in achieving them.
- Get a running partner to drive you to run on a regular basis.
- Choosing the right environment to run. These include the right gear, music, etc.
The motivating factors can differ from individual to individual. Yet motivation is overrated, as experienced runners always claim, dedication is the key.
Until reaching maximum strength, it is recommended to do a good warm-up routine. A complex warm-up routine allows the flow of the heart and blood to go, prepares the muscles for better performance and reduces the chances of injury or failure.
Warm-up exercises may include brisk walking, squats with bodyweight, spot jumps, high knees, occasional runs, etc.
3. Start With The Run-Walk Method
For someone who hasn’t run for a long time, the Run-Walk method is ideal. It includes intermittent walking and running periods.
You can start walking for 90 seconds, for example, and then run for 60 seconds. Keep switching.
4. Find Your Place
Choose the right place according to your goals, health, and fitness. A resident of a city may choose to run on regular days on roads/tracks and take up weekend trail running.
5. Run Longer
Running steady-state long-distance helps to build enormous stamina. Such runs require tremendous physical stamina, mental strength, and aerobic capacity. Long-distance running is mostly performed at an aerobic capacity of 60 percent -80 percent. Regularly running long distances helps to improve these factors.
If you are overweight, how to start running
If you are overweight and want to run to lose those pounds, you need to understand the strength of your lower body. Running with a heavy upper body puts stress on the lower body, causing problems like knee pain.
If this is likely to happen, starting with a calorie-deficit diet, resistance training, and stable-state cycling should be better. After you lose some weight and have decent muscle mass, you can gradually transition to running.
How to start running when you’re out of shape
Running out when you’re out of shape can cause discomfort in your normal life and even lead to injury. Build endurance, speed, and power step by step. Remember, you’re trying to make this a lifelong habit.
Other Tips To Start Running
1. Incorporate Side Stretches In Your Routine
Post-run static stretching helps to cool down the body, prevent injury and muscle soreness. It may be a good idea to do side stretching.
2. Don’t Overdress
The more you dress, the more weight you carry. With sweating, the clothes absorb more fluid and become heavier, causing discomfort during the run. Wear minimal clothing made of a material that does not absorb fluids.
3. Do Strength Training
For every runner to gain explosive power to accelerate and sustain the pace during runs, strength training is crucial.
In addition, strength training also reduces the loss of muscle
4. Prevent Injury
Running injuries can occur in the lower body, joints, and muscles due to excessive pressure on the bones. Common injuries include fractures of strain, joint problems, tears of the muscle and sprains. Proper heating, stretches, and rest and recovery are essential to avoid injuries, including cramps on the legs.
Running is one of the best exercises to improve your cardiovascular, musculoskeletal, and respiratory health. It also is a tremendous recreational and social activity.
Over the ages, different forms of running have helped many to remain fit and healthy. However, like any other sport or exercise, one needs to run with proper form, methods, and a goal-oriented approach.
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