Are you already having the habit of exercise? Do you want to add running into your routine? You’re ready to run, that is if you’ve spent at least 2 weeks walking. Or, doing some sort of exercise such as a stationary bike, on a regular basis. About 30 minutes a day, 4 or 5 days a week.
And here’s how to start running.
Start with run/walks
Yes. Don’t rush into running yet. We know. It’s tempting to just go out and run as long and as fast as you can. Yet, if you start by adding short bouts of running to your regular walks and increasing the amount of time that you spend running gradually, you will be able to
- Run longer
- Feel stronger
- Stay injury free
In short, don’t run yet.
Start doing this. Every four minutes of walking, add one minute of running. Gradually, increase your running time so that in the end you’ll be running for twice the amount of time that you spend walking.
Don’t get injured
Your main goal here is to get fit without getting hurt. If you’re going too fast and or too far before your body is ready, you’re more likely to injury yourself. Be it IT band syndrome, shin splits or runner’s knee. Don’t worry. You can stay injury-free, as long as you gradually build up the time you spend walking and running. Increase the time by no more than 10% from week to week.
Listen to what your body tells you
Indeed. Some muscle soreness and aches, especially in the quadriceps and calves, are to be expected any time you’re pushing your body faster and farther than it’s accustomed to. However, there is some pain you shouldn’t ignore. Any sharp pains or ones that persist or worsen as you walk, run or go about your daily activities are the way your body to rest for at least 3 days and see a doctor.
Equipment
Yes, get the proper equipment. This doesn’t mean you have to buy lots of fancy equipment to start running. However, a new pair of running shoes is a must. Why? Because worn-out shoes can lead to injury. Also, often time wear and tear aren’t obvious to the naked eye. Go to a specialty running shop, where you can get help finding a pair of shoes that fit your need and offers support. Don’t shop by price or fashion. After all, the money you spend will pay off. That is, in the form of hundreds of pain-free comfortable miles.
Route
That’s right. Find the one that is right for you. The most important thing when you start running is to find a safe route that you feel comfortable with. Tracks are ideal places to take your first steps. They’re traffic free, flat and the distance is measured. Most tracks are about 400 meters around. Which means 4 laps is about the same as one mile. Many schools open their tracks to the public when the tracks are not in use.