Running is a prime source of exercise because you don’t need any equipment, except for a good pair of running shoes. You can run on an indoor track or take it outside and run in the parks or the streets of your neighborhood.
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Running burns calories and tones and shapes the muscles in your core and legs. It also builds endurance and prepares your body for other forms of exercise. If you wanted to try it, it’s best to learn more about it before getting started so you can receive the maximum benefit from it.
Building Your Routine
As a new runner, you should start slow and add to your distance and speed as you gain confidence and endurance. Start with a slow jog for the first few weeks as you get used to the motions of running. You’ll probably notice muscle soreness, as you typically do when starting a new workout program.
Experts suggest aiming three to five 30-minute runs each week. You can tailor each to your ability. If 30 minutes is too much, start with 10 or 20 and increase your duration as you get stronger. Taking things slow and easy at the outset ensures that you don’t get hurt.
Choosing A Pair Of Shoes
When you shop for shoes, make sure they are specifically running shoes, not cross trainers or tennis shoes. Running shoes are designed to absorb the impact as your feet hit the ground, helping keep them safe while you exercise.
Talk to a specialist at a sports gear store; he or she has been trained to help you find the best pair for your feet. You want them to fit snugly so they don’t move around and cause blisters, but you don’t want them to be too tight either. Test out any pair of running shoes before buying them to make sure they are going to work for you.
Map Out Your Plan
Because running won’t be part of your routine right away, you’re going to need a plan so you can fit it in. Schedule your runs on the calendar so they are nonnegotiable. Make sure you have your running attire and shoes handy so it’s easy to gear up and get out there.
Decide how many days each week you’ll run and for how long. By outlining what you want to achieve, you have a better chance of staying accountable to yourself and sticking with it rather than throwing in the towel because you can’t figure out how to make it work.
Bring A Friend
If you don’t like to work out alone or you need some extra motivation, invite a friend to run with you. You can spur each other on and keep each other from quitting.
When you know someone is counting on you to show up for a run, it’s a lot harder to skip it and stay home. You can motivate each other and fit in some social time while burning calories and building muscles.
What To Eat
You’ll need fuel for your run, but you don’t want to eat too much or you’ll be uncomfortable. You need a healthy combination of complex carbohydrates, healthy fats and protein. This mixture gives you energy to finish a run and helps your muscles perform and recover afterward.
Some great energy options include string cheese with nuts, a banana with peanut butter or a handful of trail mix. Make sure you also drink plenty of water before, during and after your run so that you don’t have to worry about becoming dehydrated.
Running becomes easier as you go and you will grow to love what it does for your body and overall health. Talk to your doctor about the running program that is right for you.