A healthy lifestyle is the right mix of physical activity, prioritising mental health, and eating healthy. If you lead a largely sedentary lifestyle, you need to start with some physical exercise. If the gyms and yoga mats are too intimidating, we have the perfect solution for you – running.
If you’ve never gone running before (no, running for buses, after the kids, or from someone you saw across the street with whom you don’t want to strike a conversation doesn’t count), here’s a beginner’s guide just for you. Getting the right running gear is not the only start you need to make.
- Start slow
A common mistake many make is running from the very first day. This is a very bad idea if you weren’t physically active before. It could result in injuries and body aches, which may eventually that will put you off from running and end your running journey before it even starts.
The first few days or even weeks, based on your fitness and health levels, just focus on slowlyboosting your stamina and preparing your body. Start with a walk on day one, build it up to brisk walking for half an hour, three to five times a week.
This may seem like a slow start but it’s the right one. A little patience and preparation will go a long way.
- Use the walk-run method
The walk-run method is your friend if you want to start the running journey. Once you’ve been walking for a few days, add running to your walking routine.
Start by running for 1 minute and walking for 2 minutes and repeat through the entire routine. Slowly lengthen the running time in the coming weeks but keep taking walking breaks in between.
Do not focus on the distance you are running at this point. Rather, focus on the time you can run at a stretch and slowly work on increasing the time. Once your body gets used to running consistently fora stretch, you can work on increasing the distance.
- Make a running plan
There are many running training plans available online but the trick is to keep it simple. Start with training for three days a week, doing the walk-run method for three days, taking a rest day, and aiming to do a longer run-walk on one day.
If you cannot run on a day for any reason, just step out and go for a brisk walk to keep your body moving. However, take an extra rest day if that’s what you need.
- Eat right and hydrate
What you eat is as important as getting the right running gear and training right. You cannot eat unhealthy, junk food and expect your body to step up and perform.
Healthy, nutritious food is non-negotiable in any case but more so when you are taking up fitness or physical activity. Check out the different types of healthy food and ingredients you can incorporate into your diet without compromising on the taste.
- Take care of the body
It’s a common saying amongst runners – take care of your feet and your feet will take care of you. Let’s extend that to the body.
Preparing your body and taking care of it is the best way to continue your running journey. Include enough rest days and allow your body to recover and do cross-training and strength exercises to strengthen the body.
Sure, you have to overcome mental blocks and demotivation phases but don’t push yourself when you aren’t up to it physically.
If you are ready to leave the couch and hit the road running, there’s no perfect day than thisGlobal Running Day. Let’s put on those shoes and get started.