Running is a terrific way to stay in shape, feel better, and meet new people who also run. It doesn't have to be difficult to start a new jogging habit; you need comfortable shoes and the courage to move at your own pace, whether a little or a lot. This guide makes it simple to begin going, find inspiration, and remain on course. Have you prepared? Move along!
Before beginning
Examine your current state of health before your first run. Before beginning to run, Jill Angie, a running coach and the creator of the podcast of the same name, advises her coaching clients to establish a basis of comfortable walking for two to three miles. Running will probably make your knee, hip, shin, or foot discomfort while walking worse, so consult a physical therapist or sports medicine professional before you start.
Theoretically, getting permission from your primary care physician to run is a good thing, but it can occasionally work against obese individuals. The doctor would frequently advise the majority of the heavy women over 40 who I work with to lose weight before beginning to exercise, she says. That isn't a thing. You could jog. For 25 years, I have been a chubby runner. I'm doing fantastic.
If you have any pain when walking, consult a sports doctor first. If not, you should be able to start incorporating some running into your routine.
Types of running
Although it may seem like a fairly simple sport, there are other forms of running that you may wish to investigate. The majority of runners practice one or more of the following running styles.
Mountain Running
Trail running is a fantastic alternative for individuals who want to take in the landscape and the quiet surroundings while exercising. Typically, trail running is done on hiking paths with varied terrain, from deserts to mountains. Running across streams, climbing over logs, navigating steep hills, and dodging roots are all common activities for trail runners.
Racing
The excitement and competition of competing in races appeal to certain runners. Racing distances vary from 5Ks to half or full marathons and even ultramarathons spanning 100 miles or more. Roads, trails, and tracks make up the several types of the racecourse.
Road Running
Road running is one of the most well-liked varieties of jogging. It entails running on sidewalks, walkways, and paved roadways. Most runners engage in this form of running at some time during their training since it is the most convenient. It's also one of the simplest ways to begin your running regimen because all you have to do is leave the house.\
How To Start
Consult your doctor before beginning any new workout program. Running is a physically demanding activity with a high risk of injury. Especially if you've been inactive or have other health conditions, check to see if your joints and body can withstand the stress.
The steps to begin a new running schedule are easy if you're ready:
Walk first:
Start slowly if you've never exercised or have been inactive for a time. Work your way up to brisk walking three to five times a week for 30 minutes.
Incorporate running:
After a few weeks of walking:
- Start incorporating short bursts of jogging into that 30 minutes.
- Start by brisk walking for five minutes to warm up before progressively blending running.
- Try walking for two minutes, then running for one.
- Increase the duration of your runs as you gain comfort.
Prioritize the passage of time before increasing your speed, endurance, and mileage:
Prioritize increasing your running time over distance at first. No matter how quickly or slowly you move, the point is to get moving. You can pick up the speed, increase your mileage, or improve your endurance once you've had your body moving regularly for a while.
Look For a Training Team or Coach
You may improve your fitness and speed while socializing with other runners in training groups. There is evidence that social connection-related enjoyment is increased when people run together. It also significantly impacts motivation, increasing your likelihood to run farther and faster.
Running does not require a competitive personality. It is one of the best ways to lose body fat healthily. The simple thrill of discovering the community while traveling long distances with friends and family is loved by many individuals. Others would much rather utilize running as a sacred time to be alone. Consider making running your own, and do what feels right to you.