How to start running today: a beginner’s guide

Good nutrition, muscle strengthening exercises and muscle stretching (pre and post run) are other important aspects that need attention, said neurologist Dr Sudhir Kumar, Apollo Hospitals, Hyderabad

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How to start running today: a beginner .s.guide

If you're new to running and want to start today, congratulations on taking the first step toward a healthier lifestyle! Running is a great way to improve your fitness, boost your mood, and enjoy the outdoors. Here's a beginner's guide to help you get started:

1. Get clearance from your doctor: If you have any underlying health conditions or concerns, it's always a good idea to consult with your doctor before starting a new exercise program.

2. Invest in proper running shoes: Visit a specialty running store to get fitted for a pair of running shoes that suit your foot type and running style. Wearing the right shoes can prevent injuries and provide the necessary support and cushioning.

3. Start with a warm-up: Before each run, spend a few minutes warming up your body. You can do some light stretching, brisk walking, or dynamic exercises like leg swings and arm circles to prepare your muscles.

4. Begin with a run/walk approach: As a beginner, it's important to ease into running gradually. Start with a combination of running and walking intervals. For example, run for 1 minute, then walk for 2 minutes. Repeat this cycle for a total of 20-30 minutes. Over time, you can increase the duration of your running intervals and decrease the walking intervals.

5. Focus on your form: Maintain good running form to prevent injuries and maximize efficiency. Keep your body relaxed, shoulders down, and arms swinging naturally. Land lightly on your midfoot and push off with each stride. Avoid overstriding (landing with your feet too far in front of your body).

6. Set realistic goals: Start with small, achievable goals to stay motivated. For example, aim to run for a certain distance or time, rather than focusing on speed. Gradually increase your goals as you progress.

7. Listen to your body: Pay attention to how you feel during and after running. It's normal to experience some muscle soreness, but sharp pain or persistent discomfort could indicate an injury. If you feel any pain, take a break and allow your body to recover.

8. Stay consistent: Consistency is key when it comes to building endurance and improving as a runner. Aim for at least three runs per week and gradually increase your total weekly mileage.

9. Rest and recover: Allow your body enough time to rest and recover between runs. This will help prevent overuse injuries and keep you energized for your next run.

10. Stay hydrated and nourished: Drink plenty of water throughout the day, and consider having a light snack with carbohydrates and protein about an hour before your run. Afterward, replenish your energy stores with a balanced meal or snack.

11. Track your progress: Use a running app or a journal to keep track of your runs, distances, and times. It's a great way to see your improvement over time and stay motivated.

Remember, starting running is a journey, and it's important to be patient with yourself. Celebrate your accomplishments along the way and enjoy the process. Happy running!

Exercises

Exercise is physical activity that is performed to improve or maintain physical fitness and overall health. It involves the movement of the body, often involving exertion and increasing the heart rate. Exercise can take various forms, such as cardiovascular exercises (e.g., running, swimming, cycling), strength training (e.g., weightlifting, resistance training), flexibility exercises (e.g., stretching, yoga), and sports or recreational activities.

Regular exercise offers numerous benefits for both the body and mind. Here are some key advantages of engaging in exercise:

1. Physical fitness: Exercise helps improve cardiovascular health, strengthen muscles, increase endurance, and enhance overall physical performance. It can also contribute to weight management and improve body composition.

2. Mental well-being: Physical activity has positive effects on mental health by reducing stress, anxiety, and depression. Exercise stimulates the release of endorphins, which are natural mood boosters, leading to increased feelings of happiness and relaxation.

3. Disease prevention: Regular exercise is associated with a decreased risk of various chronic diseases, including heart disease, type 2 diabetes, obesity, certain types of cancer, and osteoporosis. It can also help manage existing conditions like high blood pressure and arthritis.

4. Cognitive function: Physical activity has been linked to improved cognitive function, memory, and attention. Exercise promotes blood flow to the brain, stimulates the growth of new brain cells, and enhances brain plasticity.

5. Energy and sleep quality: Engaging in regular exercise can boost energy levels, improve sleep quality, and combat feelings of fatigue. However, it is recommended to avoid vigorous exercise close to bedtime, as it may interfere with sleep.