Running is popular, because it’s easy to do, requires no equipment and can be done virtually anywhere.
Running burns calories, which can help you control your weight. It strengthens your heart and lungs, which lowers the risk of cardiovascular disease. And running can improve your mood and reduce stress.
Here are some tips for getting started:
- Before you begin, make sure you’re healthy enough to run. Check with your doctor if you have any medical concerns. If you have a history of foot or knee problems, consider a different form of exercise such as walking or swimming to avoid injury.
- Running apparel should include a good pair of running shoes that provide support and cushioning for both the heel and forefoot areas. You’ll also want moisture-wicking clothing next to the skin to keep you dry and socks that are padded in the heel and toe areas. The socks should be made from a synthetic material such as polypropylene instead of cotton because cotton retains moisture, making it uncomfortable when it’s wet.
- Wear layers if it’s cold outside. A breathable windbreaker might be all you need on warmer days; a base layer under a fleece top under a windbreaker on colder days.
- Fueling your body. If you’re going for runs of less than 90 minutes, water is all you need to stay hydrated. If it’s hot then sports drinks can be helpful as they contain electrolytes that prevent cramping and boost energy levels. After longer runs, or if you have been sweating heavily, it is important to replace lost minerals.
- Start slowly. Walk/run intervals are an effective way to build up your fitness level gradually. Alternate between walking and running for short bursts of time, and eventually, you’ll be able to run longer distances at a time. If you’re new to exercise, it’s important to give your body time to adjust. Starting too quickly or without the right gear can lead to injury and burnout before you even have a chance to enjoy running.
