A Beginner’s Guide to Running

Thinking about running, but don’t know where to begin?

Like most of us, our day leaves us exhausted, so why would you want to throw running in the mix? We all know that exercise is good for us and sitting all day actually is one of the worst things you can do with your body.

So, it stands to reason that movement is a requirement for a healthy body. In fact, research has indicated 30 minutes a day of exercise – particularly running – five times a week can prevent:

  • Obesity
  • Type 2 diabetes
  • Stroke
  • High blood-pressure
  • Some cancers

There’s also evidence that running helps improve our mental and emotional health by making us happier. The “runners high” – a flood of feel-good hormones you get when you run – works to lift our moods.

So, if you are itching to start exercising, running is an easy and affordable option that you can do just about anywhere.

Running Basics

running shoesBefore you start any running program, you need the proper equipment to make exercise comfortable for you.

So, invest in some good quality runners ­– not sneakers, cross-trainers, walking or tennis shoes. Specific running shoes are best purchased at a specialty running store. Employees there are versed in the running world and are able to recommend shoes based on your goals and objectives.

For women, also look into getting a proper sports bra that has wicking material to keep your body drier and cooler. Both men and women should also be equipped with stretchy exercise clothes that are breathable and form your body, as loose clothing can interfere with your running speed.

Other equipment you might find useful is a digital sports watch or a fitness app that can help track your fitness goals. A heart rate monitor and a pedometer are also helpful to have as a motivational tool to help you reach landmarks in your running program.

Start Small When You First Start Running

It won’t help you to go full force when you first begin running. This only leaves you extremely sore and more likely to give up because it will seem hard to do if you find you can’t reach your goals.

Your body needs to build up endurance and in order to do this it’s best to start small.

Try walking first and once you are comfortable with this, increase to jogging. You can do a pattern of walk, jog, and walk to help build endurance and ease your body into running.

Once your body is comfortable jogging for a few minutes, start running at a medium pace. Anything faster and you will over exert yourself. A good indicator of whether you are at a good running pace is to see if you can talk while you run. If you can, then this is the pace for you.

If you find you are out of breath and unable to hold a conversation, take a step back and slow down.

Once or twice a week, try to go for a short run, but at a higher speed so that talking is more difficult. This will increase your fitness level and help your cardiovascular strength.

Feed Your Body

You’ll soon notice that the extra exercise you are doing will make your hungrier. This is because your body is burning a lot of calories when you run.

So, make sure to fuel your body with the proper nutrition. Opt for dense protein rich food like chicken to help rebuild muscle and eat plenty of high-energy foods like complex carbs, fruit, and vegetables.

You’re Ready to Start Running

With the basics covered, you are now ready to give running an honest effort. Call up a friend if you want some company and hit the streets for some cardiovascular exercise.

And don’t forget you can also use the treadmill if you don’t want to pound the pavement. With a bit of time and patience, you are on your way to a healthier you and a possible spot in a marathon if you like!

So, tell us here at 3macros, now that the weather is warming up, are you planning to add running in your exercise program?

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