Running is a simple sport that anyone can do anywhere and anytime. With only a pair of shoes, you can run right away and get the various benefits it offers, such as reducing the risk of heart disease, strengthening muscles and bones, and reducing stress levels.
Three 30-minute running sessions are more than enough to reach adults' recommended duration of physical activity. That said, the start of a running journey may be challenging for some. Here are seven tips for those who want to try running regularly and sustainably.
1. Don't hesitate to invest in the right running shoes
Using shoes specifically designed for running can increase comfort and reduce the risk of injury during exercise. Currently, running shoes themselves have many kinds and shapes, from shoes with soft foam to shoes with carbon plate technology to support our running performance. Choose shoes with models and designs that suit us so we can add confidence when using them.
2. Wear comfortable clothes
Some people think we must sweat a lot to get the benefits of running, so they wear hot clothes. Wearing light clothes that absorb sweat can increase our comfort while running and lead to better running performance. Closed clothing, such as windbreaker-type jackets, can be an option when the weather outside is windy or cold.
3. Keep track of your training progress
You can use a smartwatch, fitness tracker, or smartphone with a supporting application to record your training progress. By utilizing existing technology, we can find out the duration of the exercise, the total distance we've run, the number of steps taken, and the number of calories burned while running. By having a record of every training session, we also monitor the progress of running performance over time.
4. Set targets
Targets can help us build a measurable and neat training program and motivate us to improve, even if little by little. You don't need a target that is too high or difficult to achieve, just a simple target like running for 30 minutes without stopping or running 5 km without even walking. You can design the right training program according to your physical condition and desires by having targets.
5. Start slowly
Not a few people give up after running because they feel running is a very tiring sport. Those who run too fast and too far without considering their physical condition are not ready. Start running slowly. You can start with a combination of running and walking, like 1 minute of running and then 1 minute of walking.
Repeat until the total time is comfortable for you, and increase the duration of the running sections slowly each week. This way, you give your body time to prepare for more strenuous workouts from time to time.
6. Run with friends
Running with friends can make you enjoy your training sessions more and keep each other motivated. However, friends here are more than just someone who can match up on the spot. It can also be friends in the form of playlists of songs and podcasts you set via smartphone and earphones during running sessions. Make sure not to turn on songs or podcasts at maximum volume so you can still hear sounds from around you for safety reasons while running.
7. Get enough rest
Leave a gap of at least one day between running training sessions for our bodies to recover from the impact of the previous training session. Overtraining or excessive exercise can also increase the risk of injury. One way to reduce your risk of other injuries is always to warm up and cool down at the beginning and end of a training session.
Running regularly and consistently will give you myriad benefits as long as it's done correctly. Starting something that is out of our comfort zone takes work. However, you will be surprised at the achievements that can be achieved if we give ourselves a little challenge and encouragement.
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Source:
Lindberg, S., & Tipane, J. (2020). Tips and Strategies for Starting a Running Routine. Healthline. [online]. https://www.healthline.com/health/how-to-start-running