Whether you are just getting into running or have been on a break and want to get back into it, it is imperative to take it easy during the initial period and gradually build up in order to avoid injury. Running has numerous physical and mental benefits, but only if you do it right. Here are some tips to help you get started.
Seek Medical Clearance
If you have been physically inactive for a year or more, it’s advisable to consult your general practitioner before embarking in a running program. Your GP will certainly support a new workout habit, but they may provide great advice and precautions.
In addition, if you have sustained an injury, are under medication or manage any medical condition, ask your doctor whether there are special guidelines that you need to follow. For instance, individuals with diabetes may need to carry a snack. If you take blood pressure medication, you may want to utilise methods other than a heart rate monitor.
Take the right precautions suggested by your doctor to stay safe and negate injuries. Also, always do a warm-up before running. Jog or walk for at least 5 minutes before you boost the intensity. Adding warm-up workouts like running drills or dynamic stretches is also worth considering.
At the same time, you want to ensure you always follow the running safety advice like going against traffic when running on the road. Always take an ID with you for easy identification in case you run into an accident.
Invest in The Right Shoes & Gear
Buy a pair of running shoes that are not only comfortable but meet your running style and needs. To get the best running shoes, visit the Orthotic Shop for the best fit.
While at it, you may also want to take a look at running gear like running tights, shorts or tops made from lightweight materials. These garments are not a must for this activity, but they help you stay comfortable and dry during your workout sessions.
Utilise the Run/Walk Technique
Consider embarking on your running program by mixing runs with periods of walking. For most running beginners, this is the simplest way to develop endurance with manageable intensity levels and less stress on your joints.
Simply begin with a minute of running and a minute of walking, and gradually increase the intervals from there. Ultimately, you will get more comfortable and have no issue with running all the way.
Here are some walking/running strategy tips
Running sessions tend to be challenging for many at the start. However, they should not be hard to the point that you never want to do it. During each session, keep a conversational and comfortable pace. Slow down if you cannot speak a full sentence, and if you are running alone, do this by speaking to yourself.
Breathe in through your mouth in addition to the nose in order to increase oxygen intake. To avoid cramps or side stitches, breath in deep by expanding your belly. After every run, cool down by walking or jogging gently. This helps avoid tight muscles. Also, ascertain consistency rather than focusing on distance or speed. Establish a running regime and make it a habit.