How To Start Your Running Plan
Lace up your kicks and let’s go running!
Truth be told most people do not like cardio in any form whether it’s biking, stair mill, elliptical, or the most disliked of all cardio options running. Often when we think of running we think of long, hard, boring, and repetitive cardio and I believe that at one time (a time with no music) it really was like that.
Fast forward to today and we no longer have to endure tedious cardio anymore, we have options that include running indoors instead of outdoors, listening to our favorite tunes, or even reading while we get our cardio in. Running has evolved into a huge catalog of options like long-distance running, interval running, timed running, and sprinting. Consider adding running to any fitness plan because running has not only evolved in terms of where, when, and how we do it but we now know that the benefits of running can be endless if done consistently and properly.
Before You Begin
Consider Some Benefits of Running:
Burn calories fast
Strengthens bones & joints
Reduces risk of heart disease
Helps you sleep better
Helps to boost your confidence
improves memory and learning
Increases your lifespan
If running is new to you but you want to add it to your Fitness Routine there are some things you can do to make the process of learning to run a lot easier - like anything new starting the right way and at a pace that works for you will help to guarantee your fitness success.
What You’ll Need
Running Checklist:
Walk before you run - running is great cardio but doing too much too soon can create a lot of unwanted problems. Walking for the first few days or weeks is definitely a good place to start, walking will help to prepare for running by helping to increase heart rate and build endurance.
Dress for success - wearing appropriate clothing and shoes is really the best place to start, wearing comfortable clothing will ensure comfort, and wearing appropriate shoes will help to prevent injury.
Think time not distance - we often think of running a 5k, 10k, or maybe even more distance which is really great but if you're just starting out distance shouldn’t be the first thing on your running list, think about the amount of time you want to run. Starting slowly is always a good place to start and running for short amounts of time when beginning can not only help you physically but can definitely help you mentally and encourage you to keep going.
Think H2O - get into the habit of always having water before during and after your run. Often times many people believe that they don’t need any water until they are finished their workout or that if they had water prior to going to the gym then it’s not necessary to have any while working out. Hydrating during a workout can help minimize injury and cramping that can sometimes happen, improve recovery after running, and it will definitely improve running performance.
Treadmill Running V. Running Outdoors:
Where should you do your running? Many people enjoy running outside whether it’s on the streets, parks, or trails but there are also many who enjoy running on a treadmill. As a trainer I have often advised clients to run on a treadmill instead of running outside, there are many benefits of running on a treadmill instead of running outdoors:
Treadmills reduce impact during a run - they can absorb impact better than a street or road and reduce ankle, knee, back and joint problems and injuries.
Treadmills are a much safer and provide a smoother surface to run on, there are no obstacles that can get in the way of a good run when running on a treadmill.
Really….where you run is going to ultimately depend on you and where you feel most comfortable running. Gyms are a great place to start if you want the ability to use their treadmills and perhaps even switch the type of cardio you're doing but if you prefer to not spend on a gym membership and want the outdoors then running outside is where you want to be.
Are planning on adding running to your fitness routine? Please share your comments below.
