These expert tips will get you off the couch and running in no time!
Running is one of the most simple cardio exercises and just about everyone can do it! It does not take a lot of equipment, a gym membership, or skill. The only thing you need to begin running is motivation to get moving and a good pair of running shoes.
Benefits of Running
Research has shown that running provides many benefits to those that engage in it.
- Running enhances heart health. Running 10 to 20 minutes per day at slow and moderate speeds below 6 mph was associated with significantly reduced risk of death from all causes and cardiovascular disease.
- Reduces stress levels and helps with anxiety. There is a positive correlation between running and reduced stress levels and improved mental health. There are some studies that suggest regular running can have the same effects as medication in relieving symptoms of anxiety and depression. It won’t happen overnight, but definitely consider running to help lessen your stress levels.
- Improves your ability to sleep. A normal sleep patter is essential for good health. Running has been shown to improve and help a person develop a normal sleep pattern. Chemicals released during and after running relax the body and helps with deeper sleep. However, running to close to bedtime can have the opposite effect, because running also gives you a temporary boost of energy. Please plan accordingly.
- Helps you lost weight. In a nutshell, losing weight comes down to burning more calories than you consume. Running is a great way to burn more calories! Running also stimulates a person’s metabolism and helps to regulate hunger mechanisms. While I am a big proponent of enjoying what you eat, please do so in moderation and embrace a balanced diet.
Starting a Running Routine
As you can see running has many benefits, below is a short list of steps to take to begin your running journey.
- Check with your healthcare provider. Prior to starting any exercise routine, it is recommended to consult with your doctor or healthcare provider. If you haven’t had a physical in a while, this can be helpful to allow you to gauge your fitness level and to help set fitness goals. A physical will also help you determine if it is safe for you to start running.
- Walk first. Before you start running, I recommend walking first. Build up your fitness level by increasing the amount of time you walk and the distance that you walk. If you rarely walk now, start off by walking 5 to 10 minutes a day and then gradually increase that time. Aim for 30 to 40 minutes of continuously walking before engaging in any sort of running.
- Properly warm up. Along with walking, perform some dynamic stretches before engaging in any sort of extended running. Research suggests that dynamic stretching performed prior to exercise increases hamstring range of motion and flexibility and decreases passive stiffness. Dynamic stretches include knee hugs, leg swings, and torso twists.
- Go slow when starting out. When you initially start to run, you should run at a much slower pace than you are able to. Most people start out the gate running too fast and they risk tiring to quickly or injury. The goal should be to end faster than you started.
- Utilize a run-walk approach. There is no shame in taking a walking break during a run. If you’re a beginner, you can start with alternating 30 seconds of running with two minutes of walking. If you repeat that eight times, and incorporate five minutes for both a warm-up and cool-down, you’ll have a well-rounded 30 minute exercise session complete.
- Cool down. It is a good idea to take a 5 or 10 minute walk at the end of your run to cool down. Engaging in some light static stretching is also recommended. Some of the best stretches for runners include the hamstring stretch, quad stretch and the reclined figure-four stretch.
- Stay hydrated and eat right. Be sure to drink enough water during the day and eat food that are nutritionally healthy for you. Aim for at least 64 oz. of water a day. If you are in hot and humid climate, be especially mindful of your hydration. You can also meet your water goal by eating food that have a high water content such as watermelon, fruit, etc.
Ways to Stay Motivated
- Join a running community or find a buddy. Joining a running group or meeting up with others is a great way to stay motivated to run. A person is more likely to show up if they know that someone is waiting on them. It helps with accountability.
- Register for a local race. Signing up for a race gives you something to look forward to. A 5K (3.1 miles) is a great starting race for beginning runners. There are longer distances as your progress (10K, 15K, half-marathon, etc.). Like traveling? Consider doing a challenge such as 50 races in 50 states. This type of challenge could continually keep you motivated to stay in shape!
- Create a music playlist to your liking. Pick upbeat and motivating songs that you love! Walking and running to music that you love will keep you motivated and give you that extra burst of energy you need to complete the last mile of your run or walk. You can create your own list by downloading songs you like or use a music service such as Spotify or YouTube Music.