Health and Lifestyle for the over 50s

Getting Into Running: Tips For Beginners

Posted by The Best of Health
Categories: Fitness /


Running is a fantastic form of exercise, which burns calories and offers plenty of health benefits, as well as boosting your mood. You can do it anywhere so it’s easy to fit into your routine, but getting into running can be difficult. If you’ve never done much running, or haven’t been running for a while, it takes time to be able to do it regularly without discomfort. The key is to kick things off slowly, developing your ability with gradual practice.

Before you hit the ground running; read these running tips for beginners.

Before You Start
You should fuel your runs with a healthy, balanced diet. Most importantly, you should keep well-hydrated, drinking non-alcoholic fluids regularly throughout the day.

If you haven’t been running for a long time, you can work your way up to it by initially building up a walking regime. Taking regular walks of moderate intensity, which raise your heart rate and cause you to sweat, will help to prepare your body for the more vigorous activity of running.

Planning your route may help you to feel more motivated to run for a sufficient amount of time. If you know exactly where you plan on running, you’re less likely to give up on the activity quickly, as it’s easy to do when running aimlessly.

It’s important for beginner runners to ease their way into the exercise. You should start each run with a gentle five-minute warm-up, which may include quick walking, knee lifts or climbing stairs.

Beginning To Run
When you do begin to run, it’s best to start with very small, manageable sessions. At this stage, you may want to alternate walking and running. For example, you could go for a walk of 30 minutes which includes some running intervals of one to two minutes every now and then. You can extend these intervals over time as running for longer begins to feel more comfortable, until eventually you’re running for 30 minutes continuously.

Knowing your limits and pacing yourself is important. If you begin running more than your body is ready for, it will only cause you aches, pains and even injury. Associating these feelings with running is discouraging. Building up your running times gradually helps you to avoid discomfort and stay motivated.

Try to start with and maintain a regular running regime. Running twice a week every week will be much more beneficial than running every day one week then not at all for the next few weeks.

Sticking With Your Running Regime
Many people find it difficult to stick to exercising regularly, but if you need help staying motivated, there are plenty of things you can do.

Setting yourself new goals will help you to stick with running as you’ll experience the satisfaction of continuing to improve and seeing the positive impact it has on your body. Keeping a diary of your runs can also offer encouragement, as the diary will demonstrate the progress you’ve made.

Try regularly changing your route to avoid becoming bored with running through the same places all the time. Running with a friend can also be a great way of making the activity more fun. Having a partner with a similar level of ability can help you to sustain the habit as you’ll be able to encourage one another, and you’ll most likely feel a greater desire to commit to the routine when it includes someone else. If you don’t know anyone you could run with, you could even join a running club.

There are many benefits to living a more active lifestyle, and running is a free and simple way to incorporate more exercise into your routine. If you’re just beginning to run, remember to pay attention to what your body can handle, and build up your pace and stamina over time.

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Posted by The Best of Health

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