Running is considered one of the best forms of exercise. It’s a complete head to toe workout involving natural cardio, and doesn’t require any special equipment. It can be done anywhere - all one needs is the motivation to stay fit and an appropriate pair of shoes!
Although running may seem like something that anybody can do, one needs to keep a few things in mind to avoid an injury or muscular pull. These are some of the basic pointers to ensure before you get started.
Fitness Check With your General Physician:
It’s highly important that one undergoes a regular checkup to understand if all organs are functioning properly. First get a go ahead from your doctor, especially if you haven’t done any physical rigorous activity for quite some time. Be entirely sure that it won’t do you any harm to start off with running as an exercise. Even if it requires you to take a few lab tests, it’s worth the effort.
Warm Up:
Many of us take this point very lightly, but a good warm up before any form of exercise is extremely mandatory. The warm-up can range from 5-10 minutes, wherein you focus on a normal or a brisk walk, plus dynamic stretches that include leg swings, torso twists and knee hugs. These stretches will help you avoid any muscular pull or soreness.
Start Slow, Don’t Be In A Hurry:
Although people tend to think that a rigorous workout or a sprint might lead to burning calories faster, this isn’t entirely true. One needs to understand their body first, and evaluate how it responds to the first day of running. How soon do you start panting? How long can you go before you begin feeling fatigued? Comparing yourself with others might lead to bigger risks, as everybody has a different body type and responds differently to sudden changes in physical activity. When you get into the rhythm of running, you’ll automatically understand the best pattern suited for you. Listen to your body carefully, at least during the initial days.
Use The Walk-Run Approach:
If you think running 30 minutes at a stretch is the ultimate achievement, think again. There is no shame in taking as many as four or five breaks within those 30 minutes. It is important that you feel recharged and refreshed after your run. You can walk intermittently, then run again, or even settle for a gentle jog. Make an enjoyable mix and match routine that’s suited to your body’s needs and abilities.
Allow Sufficient Time To Cool Down:
Ensure you give your body enough time to cool down. Either sit or lie down after a good run and stretch out, as this process is crucial to enable your heart rate to come down, and your muscles to completely relax.
Hydrate And Eat Healthy:
Drink enough water during the day (at least 2-3 litres) and eat a nutrient-rich, balanced diet on a daily basis. Ensure your protein intake is adequate to rebuild any lost muscle. It is also essential to be mindful during the summer months, and keep sipping water or coconut water regularly.
Stay Safe:
Although running could be exciting, it’s necessary to keep your loved ones well-informed about where you’re headed. During bad weather if you decide to go for a short run, it’s advisable to keep wearable fitness gadgets handy – such as a smartwatch that can make emergency calls. Try avoiding dark and unknown places. If you use headphones, it’s important to keep the volume low in order to be careful and alert about your surroundings.
A Few More Steps -
Keep Your Breathing In Check:
Breathe through your nose as much as possible. In case that isn’t working, and you’re panting from all the running, breathe in the most natural way possible for you.
Focus On Mid-Foot Landing:
In an online article titled ‘How to Start Running’ from Good Housekeeping, track and field Olympian Colleen Quigley said, ’Do your best to land in the middle of your foot, so not on the heel, not on the toes, no on the inside or on the outside,’. He added, ’As best as you can, try to land nice and even in the middle of your foot then you will naturally roll towards the big toe and push off.’
Posture Is Important:
Avoid looking down or slouching as far as possible while you are running, as this might cause your body to lose balance, and fall.
Set A Routine:
Lastly and most importantly, set yourself a routine. You can choose 3, 4 or 5 days during the week to run - it depends entirely upon you. You can decide to run in the morning or the evening, as per your own schedule and convenience. But once you devise a plan, stick to it diligently and ensure you make it a habit for an improved health.