It’s Never Too Late to Start Running!
Running is an excellent exercise for keeping fit and staying in shape. The benefits of running are numerous; Running increases your energy levels, reduces your chances of developing heart diseases, high blood pressure (HBP), cancer and many other illnesses. Running also helps you sleep better and feel better rested when you wake up and speeds up your weight loss program. These are just a few of the many benefits you can get out of making running part of your daily life. So whatever age you’re at, it’s never too late to begin!
At this point, I’d like to inform that running is an activity that will require you to use the proper footwear to compensate for the constant impact to your feet while in motion. The type of footwear you choose should not only be dependent on your taste and preferences (whether you prefer purple or blue, Nike or Adidas) but also considering how properly they fit and how comfortable they feel when you wear them.
Firstly, you’ll need some useful running tips to get you started. The following tips will help newbies to slowly increase your pace, build your endurance, and help avoid getting injured while running. Follow them judiciously so start off your running program in a safe manner.
Tip 1: See your Physician
I’m glad that you’ve made a wise and healthy choice to start running! But before you start your program, please plan a visit to your physician to find out if it’s safe for you. Many people suffer from specific medical conditions that could make running potentially harmful to them. For example, people who are obese, have breathing problems, a medical history of heart issues, chronic fatigue, or serious respiratory issues may be advised against regular and intense physical exertion. You must make sure you get express approval from your family physician after reviewing your medical records to ensure that running won’t pose a hazard to your health.
Tip 2: Start with a running program
As a novice, you must start slowly and steadily, first getting yourself acquainted with all the basics or running. Try not to rush your training program, because it’s essential to gradually build your pace at the beginning to improve your running performance. Freshman/Novice running programs are specifically designed to help new runners slowly build pace, increase fitness levels and lose weight while avoiding injuries.
Tip 3: Start Slowly
As mentioned in the previous tip, it’s a good idea to begin slowly and master the basics first. Many amateur running programs actually start with more walking than running. You shouldn’t start with running fast too early and prevent your risk of having injuries early on. Starting a new running program is a lot like weight lifting. You first with the smaller weights and working your way through to bigger ones will get your muscles accustomed to lifting them heavier and heavier weights as time goes on.
Tip 4: Listen to your body
When you’re just starting out your running program, it’s normal for you to feel muscle and joint pains. Your body is just becoming used to the exercise, and your muscles are suddenly becoming exercised after many years of inactivity. It’s quite normal to feel all of that, even expected. However, if you begin to feel dizzy, or feel your chest tighten up, experience sharp pains in your back or legs, stop running immediately and get some rest!
Discontinue running until the pain has subsided. If you continue to experience any of these pains long after you begin your program, you should schedule a visit to your physician as soon as possible. It’s important that you listen to your body and avoid overworking it – Know when its time to take a break.
Tip 5: Warm up, then cool down
Warming up your muscles by taking a brisk walk for example, or doing some light stretches before going racing off will help your body adjust to the new levels of sustained activity. It’s generally better to do this before you begin sprinting so that your legs and heart rate are able to adjust properly. You could cool down at the end of a running session by sprinting at a slower pace or simply walking to the start point, and then doing some light stretches. Doing this will speed up your recovery rate and lessen muscle pains.
Tip 6: Set reasonable goals and celebrate your progress
From the beginning, you should set a personal goal you desire to achieve to keep you motivated. You may want to lose some weight, run 1km of distance, become fit enough to join a marathon or beat your last personal time. Whatever your goals are, they should encourage you to constantly challenge yourself, and when you achieve them you will feel like a real champ!
A word of caution here: Set reasonable goals. (because you aren’t Usain Bolt, not yet anyways) It’s important that you don’t overdo yourself at the beginning. Many great athletes of today started out just the same way you did. ‘Earn your stripes, then rise through the ranks!’
Tip 7: Time Yourself
During your walk/run intervals, a time tracker device may come in handy. Some even come with an Odometer. The time tracker lets you personalize your walking/running distance goals and durations. In my opinion, you need no more than two minutes of walking and four minutes of running. All you need to do is set your fitness goal details into the running gear, and it would constantly update you of the number of steps you have taken so far, and when you need to adjust your speed. There are numerous options on the marketplace, but be sure to buy the best and most efficient wearables to make your walk/run intervals more enjoyable.
Last Words
The above rookie running tips will teach you the basics and help your body to adjust to increased levels of activity in no time when you stick with the program judiciously. They also help you begin your running the correct way taking the right safety techniques into consideration. To the uninitiated, a consistent running might seem like a daunting activity but if you commit yourself to learning all about it and practicing often, you would be able to do it as efficiently safely as possible.
