So,
if the aforementioned study has convinced you to get a head start on
your running routine, here are a couple of tips to bear in mind.
1.
Start with a walking/cycling routine first: Even if you may be
eager to start running, you'll run longer, feel stronger and stay injury
free if your start by adding short bouts of running to your regular
walks, increasing the amount of time that you
spend running. During your routine, add one minute of running for every
four minutes of walking, gradually increasing your running time. Once
you've built your stamina, aim to run for twice the amount of time that
you spend walking.
2.
Stay injury free: Going too far, too fast, before the body is ready
is one of the most common causes of injury - potentially causing shin
splints, IT band syndrome and runner's knee which will put your running
routine on hold. As mentioned above,
gradually build the time your spend walking and running, increasing the
time by no more than 10 percent from week to week.
3.
Listen to your body: Muscle aches and soreness, particularly in the
quadriceps and calves are to be expected from time to time. But there
are some pains that you shouldn't ignore, particularly sharp pains, or
pains that persist or worsen as you walk,
run or go about your daily activities. These types of injuries signal
that you need to rest for at least three days and see a doctor if
needed.
4.
Get a good pair of shoes: While you don't need any fancy equipment
to start running, a new pair of shoes are not negotiable as worn-out
shoes can cause injury. Your shoes should be replaced every 300 to 500
miles. You should also opt for clothes made
of technical fibers that wick away moisture from the skin.
5.
Choose your route: Be it on the treadmill, the road, in the woods
or the trail, the most important thing when you start running is to find
a safe route that feels comfortable. Treadmills offer a cushioned
alternative to a pavement and will allow you
to get your running routine in despite the weather conditions. If
you're new to running and treadmills are not an option, opt for a track
as they are flat, traffic free . Most tracks are around 400 meters. Four
laps are equivalent to one mile.
6.
Train your brain: Getting out of the door will be your hardest
challenge. More often than not, relying on willpower alone won't work so
make a plan. Plan to listen to certain types of music, pick the most
convenient time to work out and pick some
rewards that will entice you further. Put your workout clothes next to
your bed and prepare your workout music the night before. Then be sure
to treat yourself to something you'll genuinely enjoy like a hot shower
or a smoothie, allowing your brain to associate
exercise with an immediate reward.
7.
Be patient: Many positive changes do not happen overnight. The
weight loss comes when you are consistent, but it takes time to
condition your muscles, ligaments and tendons. The body needs time to
adjust. Did you know that with every step you take,
it stimulates bone growth, enabling your bones to get stronger and
denser? But if you are not patient, you risk doing too much too soon and
the chances of injury are higher.
