Anyone can be a runner. Say it with us: “Anyone can be a runner!” Whether you’ve been an athlete for years or you simply want to start moving a little more, the right routine can help anyone start a consistent running regimen that makes a difference.
Runners World broke down how anyone can start running today:
“Get good gear: Resist the lure of the old trainers languishing in your wardrobe – even for walking. Worn-out or ill-fitting shoes are a recipe for injury. Go to a specialist running shop to get a pair with the fit and support you need. ‘There’s no magical shoe that makes running easier, but a bad shoe will ruin your running,’ says physiotherapist Bruce Wilk. Also, invest in socks made from technical sweat-wicking fabric to avoid getting nasty blisters.
Sneak in activity: Take 15 minutes of your lunch break to walk the office corridors; set an alarm every hour to remind you to get up. A study in the International Journal of Behavioral Nutrition and Physical Activity found taking a five-minute walk break once an hour burns 132kcal over an eight-hour day.
Find your place: Map out a few safe, scenic, traffic-free routes that you can cover in various weather conditions and times of day.
Find your pace: When you first start running, the trick is to be consistent enough to build strength and endurance, but slow enough that you don’t get injured. So, do all of your training at an easy pace. Get into a rhythm that feels like you could maintain it for ever. ‘A lot of runners try to run too fast, because they feel like they’re not a runner unless they go at X pace,’ says coach Jeff Gaudette. ‘Your pace needs to be comfortable. If you run faster than you should, it’s going to hurt all the time and you’ll never get to a point where you can do it for 30 minutes.’ Develop the endurance; speed will come later.
Stay flexible: It is OK to split workouts into two or three sessions at first. Studies have shown that three 10-minute exercise sessions deliver the same health boost as a single 30-minute workout, says Blair.
Log your miles: Use a trusty notebook and pencil, or go tech with a GPS – either way you’ll draw confidence from watching the miles rack up. The Garmin Forerunner 45 is affordable and has a run-walk timer.
Practice patience: Many of the positive changes that are happening to your body won’t yet be visible in the mirror or on the scales, but don’t panic. ‘Trust that the weight loss will come, and be aware that it takes time to condition your muscles, ligaments and tendons,’ says Paul.”
To get into a running routine, all you have to do is put one foot in front of the other — literally. So grab your running shoes, pick your route and get out there today for a brisk walk or an easy jog. Are you ready to get started?
