Running is not only practical, it is also the easiest, cheapest way to get healthy and in shape. Running, as a cardio exercise can benefit anyone — young or old. That is why running along with brisk walking continues to be popular with sports buffs everywhere.
Imagine, you do not have to sign up for a gym, nor do you need to purchase expensive equipment to enjoy running. Plus you get to enjoy the quiet joys of nature while breathing in cool crisp air while clearing your mind at the same time. Some testify that running is the best way to squeeze healthy exercise into a busy schedule.
The beauty of running and walking is that you have to do it anyway, especially walking. Running, however, is more strenuous and if done properly, a more effective exercise. Unfortunately, there are right ways and wrong ways to run. While anyone can start a ‘regimen’ on their own, proper knowledge is beneficial in maximizing the benefits and minimizing the chances of getting injured.
If you do get injured, it could only mean time away from exercise. So as much as possible you will want to run the right way so you don”t get injured.
When starting a running regimen, one of the first things to consider are your goals:
· What do you want to accomplish?
· Are you running to increase endurance
· Are you running to burn calories?
· Build stronger muscles?
· Get a healthy heart?
The way you run and the amount of time you spend running will all depend your goals. If you plan to increase endurance, you will have to put in a lot of time running, plus you will have to gradually increase the pace and the time spent jogging. For that purpose, it wouldn”t be abnormal to be running about 5k a day — especially if you are an athlete. You will probably also have to push the pace towards a full run at the end. If you want to burn calories you will need to run regularly but at a measured pace so that your exercise remains aerobic and not anaerobic.
Aerobic means that the exercise involves oxygen. Running a measured pace — somewhere faster than a slow jog and slower than a full run – is safely aerobic. If you push towards hard running, it is more anaerobic than aerobic. That kind is better suited for endurance running than weight loss. Aerobic exercise, by the way, is the only way to burn fat.
If you are simply looking for a healthier lifestyle, then a 15 to 30 minute brisk walk /jogging regimen would be best for you.
The next thing you have to consider when starting a running regimen is your schedule. You will have to find time in your busy schedule to fit in your running, and aside from that, you will have to consider whether you are a night runner or a morning runner.
Some people respond better to morning runs. They are more efficient and are able to accomplish more when running in the morning. Some people are not that morning-oriented. These people respond better during the evenings. If you think you are not much of a morning person, then don”t worry. It”s okay to break the mold and start running in the evening.
Whatever method appears to be more appealing for your situation, keep reading. We discuss specific times in depth in an upcoming chapter.
You will also have to consider the environment and the weather. Not all locations are alike. Some will want to choose a challenging course, running up hills and challenging areas. But this is not for all people; some will want to consider gentler courses, running down easier slopes and terrain. It all depends on your goal, endurance runners will benefit from more challenging terrain while others can stick to flat roads.
Also, make sure you are equipped for the weather. Cool attire that moves moisture away from your skin is still the best for such situations. You will also want to purchase shoes that protect your feet against the repeated pounding it will take while you are running. Go for comfort and strength here, not just fashion.
Starting a running regimen is a truly exciting activity. Plan ahead and stick with your plan to truly enjoy its benefits.
Run Where It Suits You: Best Places to Start Your Running Regimen
Running is truly a joy to anyone that likes striding through the cool mornings and basking in the still rising sun. But with the burgeoning urban landscape, finding a practical and enjoyable place to run is getting harder and harder. Some people have no recourse but to start running in the confines of their own home. However, using a treadmill, while convenient, does not match the joy of running outdoors.
Other people, on the other hand, will jog anywhere — as long as there are roads. But being new to running, they are desperately looking for a place to run that will make the most of their running experience. If you are one of the people mentioned above, then here are some tips to help you find the perfect place for you to run with abandon.
First of all, you have to consider what kind of runner you are. Are you a busy runner trying to fit a running regimen into an already too hectic schedule? Or are you a serious athlete wanting to get the most effect out of a serious run? The kind of runner you are will largely determine what location you will want to choose for your running.
If you are a busy person that wants to have 15 minutes to an hour (which for you is already too long!) to jog, your neighborhood will probably be enough as a running ground.
This is, of course, only if your neighborhood is safe, and even then, you will still want to confine your running to the early mornings since later in the day, there will be too many people disturbing your tranquil jog. Early mornings will also be the best time for you to run. If there is a park nearby, and you don”t mind doing laps around an area, then by all means drop by a park. Parks are an all-time favorite of joggers, and you will not find yourself out of place at such places.
Do keep in mind that for your type of running, you will want to keep yourself to flat ground. Rough roads and challenging slopes, especially slippery ones, will increase the chances that you will get injured. And for a busy person — and one that jogs for leisure at that — that would be disaster. You will want to jog at a leisurely pace to further lessen the risks that you get sprained, pulled muscles and such.
For those looking for a more strenuous kind of running, and who are not that pressed for time as their urban colleagues, a trip to the nearest outlying hills would be nice. Or any paved pathway that is near nature is a great place to run.
If you are looking for slopes, inclines and other challenging courses, you will probably find one in the vicinity. Just make sure the place is safe and conducive to running. While a lush environment is lovely on the eyes, a place near civilization is best in case of sudden emergencies.
You will want to map a path around the area you are running to make sure there are no hitches in your running plan. Also, serious runners will always have company somewhere near, just in case.
But then again, sometimes, such areas are too far off to be practical to visit regularly multiple times a week. If this is the case, you will want to consider your immediate neighborhood as your running grounds. You can still make your run challenging by incorporating a few ingenious alternatives. You could even try a flight of stairs or something just as challenging.
Also, it would be great to be able to get acquainted with fellow runners who may give you a hint at great running haunts. A running buddy wouldn”t be such idea either.
Whether you run seriously or for leisure, one thing to consider when running is the number of people present in any given area. Crowded areas are a nightmare for runners, so find a time of day that the people in an area taper off, or are still fast asleep. Or better yet find an area that is peaceful and quiet. That would make the most out of any running ground.
For those that have been putting off their running forever now is the time to start your running regimen!
You have probably noticed that things have to change. You have been putting off running for the longest time and have now decided to take the plunge into running today! Setting up a running schedule can be a problem.
Those starting to consider running are often busy executives, busy homemakers and other workers wanting to get into a healthy habit in contrast to stressful daily humdrum. If you are one of these people, finding time to sneak in your running is probably one of the hardest things to do. One thing you really have to say to yourself is that, “There is always time for running in my schedule.”
If you think you are too busy to run, think again. Those that have running regimens are proven to have higher energy levels and are usually primed to accomplish more than their more sedentary counterparts. So there you have it, another reason to start running.
The first thing you have to remove from your mind is the desire to run when “I feel like it.” If you don”t start running even if you don”t feel like it, the “I like it” feeling is never going to come. Runners are usually addicted to running because of the increased levels of energy and satisfaction they receive from doing it. You won”t get a taste of that feeling when you are sitting comfortably at home. Although running involves moving out of your comfort zone and a few aches and pains, it is definitely worth it.
It would be best to start what is called a running journal. It should be a calendar of sorts that includes dates for your runs, locations for your runs, special running events (yes, you will want to occasionally join a marathon), and notes and observations from your runs. This will give you a picture of how you are doing and will help you find dates and schedules for your runs — because we all have to admit that our schedules are constantly shifting.
Some people respond better to morning runs. They are more efficient and are able to accomplish more when running in the morning. Some people are not that morning-oriented. These people respond better during the evenings. If you think you are not much of a morning person, then don”t worry. It”s okay to break the mold and start running in the evening. Some busy people have considered running anytime during their slack period in a day. If you can squeeze this slack period into the hours before or after work, then all the better so you can give it the proper concentration.
Whether you run seriously or for leisure, one thing to consider when running is the number of people present in any given area. Crowded areas are a no-no for runners, so find a time of day that the people in an area taper off, or are still fast asleep. Set this as your regular running schedule and stick to that schedule. Other than setting aside a time of day for your running, another important thing you have do is to make sure you do your running at this schedule regularly. Irregular exercise will do more harm than good. So make sure you follow your plans and schedule with perseverance.
Weather can also affect your running schedule. You may want to put this in your running journal. In the event of inclement weather, you choose to either postpone your run to another date or continue the run indoors. Although it isn”t as pretty as running outdoors, it is still better than no run at all.
If you are feeling under the weather, call off your run to another date — when you are feeling better. You don”t want to exert yourself in these situations lest you get worse. If you pull a muscle or feel too sore, don”t push it, and have a specialist look at you. You can avoid a lot of long-term injuries this way.