How to Start Running -- Without Feeling Like a Failure

One of the fastest ways to get fit is to start running. There are some important advantages of running as a fitness strategy:

1. It boosts cardiovascular fitness
2. It tones your whole body, because so many muscle groups are involved when you run
3. Weight-bearing exercise, such as running, is especially good in promoting bone density and protecting against osteoporosis
4. Running is a natural movement; your body is designed to be able to run
5. As one of the most vigorous exercises out there, running is an efficient way to drop pounds

But it can be daunting if you’ve never run before. Here are some tips that will help you develop running:

1. Buy good shoes

It’s worth going to a specialty shop to buy a pair of running shoes. The reason good shoes are important is because it will soften the impact and protect your joints.

2. Ease into running with interval training.

The best way to get fit fast is through interval training. This means short burst of high intensity exercise alternating with recovery periods.

3. Warm up first

It’s important to warm up your body before running. Walking is a great way to warm up the body. Stride out and pump your arms. Start with a medium paced walk and then speed up until you start to sweat. Once your body is warm, you are ready to run.

4. Use correct running technique

Keep your head up and your lower arms in hip height, and run without bouncing. It all helps to work your body more efficiently.

5. Run with others

A great way to keep up your motivation is to run with others. See if a colleague or a friend is willing to come running with you.

6. Keep an exercise diary

Write down each day what kind of exercise you have done. A great way to track your growing fitness is by measuring your resting pulse before you get up in the morning. As you get fitter, your resting pulse will get lower.

7. Add strength exercises to the mix

Building strength in your legs will help you to run. One simple way to build your leg muscles is by doing squats.

8. Add a cool-down period after exercise

It’s important for the body to cool down after running. The best way is to walk at a medium pace until your heart-rate returns to normal.

9. Stretch after running

It’s a good practice to stretch after running because it keeps your body flexible.

Sources:
Lifehack December 10, 2009

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.