How To Start Your Running Plan For Health And Fitness
You may think running a marathon is not for you. However, a 20-minute run three times a week sounds challenging if you are a novice at running, but it can be very beneficial for your cardiovascular health and overall fitness. So let’s talk about how to start your running plan for health and fitness.
Running may evoke anxiety for some of you. You may think jogging is a better term to use. Running is more demanding on the body, and for the purposes of this article, we will refer to this activity as running.
Running is especially healthy for your heart. It reduces the risk of heart disease. If you run on a regular basis, it reduces the risk anywhere from 35% to 55% by preventing blood clots in the arteries and blood vessels. It also supports healthy blood pressure and cholesterol levels.
If you have ever considered running and are up for the challenge, here is a guide on how to get started.
Some Things To Consider Before You Begin
Running puts a lot of strain on your feet so the right pair of shoes is necessary. Once upon a time, running shoes were all the same. In today’s world, we have lighter-weight shoes for regular running, specially cushioned shoes, motion control shoes, you get the drift. Shopping around and speaking to the experts in the stores can help ensure you get the right fit.
In addition, for those of us with boobs, it is essential to wear a comfortable high-impact sports bra so that breast tissue does not tear or bounce around while running.
Correct clothing is another aspect of comfortable running. Synthetic fabrics are highly recommended to help keep you dry and prevent chafing. You will want to invest in clothing that is both sweat-wicking and breathable such as Polyester, Spandex or for a natural alternative, look at Bamboo.
Investing a small amount in suitable clothing can motivate you to get out there and keep the challenge fresh.
Write Up A Running Plan
Make a plan and stick to it. Writing it down shows commitment to the task. Decide when and where you will be running, and make sure you have all the correct gear to go ahead and start your running plan.
1 —
Choose a Safe Route
A running track nearby - this can be handy in determining how far you can run in a 20-minute time frame. For beginners, aim for 3-4km when starting this challenge.
A run around the neighbourhood you know is a viable option. If there is no footpath and you have to run on the road, make sure you run against traffic so you can see what is coming towards you. Try to find a flat path at first. However, if you are on more undulating terrain, it’s perfectly okay to slow down when running up and down hills. This is to avoid injury.
Make sure it’s well-lit for night runs and wear light-coloured clothing or fluorescent clothing so you can be seen in the dark.
2 —
Morning, Afternoon, Or Night Person?
Running first thing in the morning is quite invigorating, can get you into a positive mood, and set the tone for the rest of the day.
If mornings are not an option, set a time you can stick to without finding excuses. Rain or shine, your schedule needs to be maintained for you to make it a habit and see any real benefits from your perseverance.
3 —
Dynamic Stretches Before You Run
Lateral Squat - Stand in a wide stance, lean to one side on one bent leg, keep the other leg straight, and go as low as possible. Keep the bent knee aligned with your toes. Hold 20 seconds and then repeat with the other leg. This is beneficial for the glutes, hamstrings, and inner thighs.
Alternating Knee Hug - Standing, bring one knee to your chest, holding it with both hands. Stand tall with a straight spine, stretch and hold for 20 seconds, then switch legs. This stretch works the lower back, hips, hamstrings, and inner and outer thighs.
Hamstring Stretch - Kneel down, and straighten one leg with the heel on the ground to stretch the hamstring. Hold for 20 seconds, and switch legs.
Butt Kicks - Stand straight with a neutral spine (a position where your back and neck are placed in the least stressful place), alternating, bring one foot and then the other to your butt, and feel the stretch in the hamstrings. Hold each for 20 seconds. Beneficial for your quads, hamstrings, and glutes.
TIP: Hold these poses for 20 seconds on each side, remember to breathe, and always check with your health professional before embarking on any new exercises.
4 —
Cool Down After Your Run
Deep Lunge Stretch - Deep lunge position, transfer the weight to the front leg, slightly lean forwards as you feel the stretch in the posterior chain. Hold for 20 seconds on each side. You will feel this in your quads, hamstrings, glutes, ankles, and even your core.
Seated Hamstring - Place one leg out straight, the other one bent. Gently lean forwards, bending the waist as far as possible, reaching your toes with one hand. Hold for 20 seconds and then swap legs.
Piriformis Stretch - Lie flat on your back with both legs raised off the floor. Rest the ankle of the left leg, and over the knee of the right leg. Pull the right thigh towards the chest and hold the stretch. Hold for 20 seconds and then swap legs. This stretch is great for your hips, lower back, knees, and ankles.
Knee Hug - Lie flat on the floor, face up. Bring bent knees to your chest and grab hold of your legs and pull them closer to you. Hold for 20 seconds and then swap legs. This is great for stretching out your lower back.
Child’s Pose - Start seated on your heels, extend your body forwards as far as possible with both arms extended, lowering your torso. Hold for 20 seconds and breath. This one is also great for your back and hips.
5 —
Don’t Overdo It (Especially In The Beginning)
When you begin your running plan, be enthusiastic but at the same time, don't overdo it. If it's your first time running, it's okay to walk a little in between, or even jog. Don't stop moving altogether. Keep moving while walking until you feel you can begin running again. This is a perfectly reasonable option when you start your running plan for health and fitness.
If you overdo it when you are just starting out, it can lead to injury or burnout and then you lose confidence. If you want to make this a habit, ease into it by setting yourself new challenges each time you head out.
The most significant thing is that you are actually out there following a plan. Keep it up. You may love it or never love it. It's only three times a week for 20 minutes out of your day. You could introduce this as part of your exercise routine at home as your outdoor activity.
I hope this article has been helpful with how to start your running plan for health and fitness. Let me know in the comments below if this has inspired you to start running.
NB: This article should be used for informative and educational purposes only and is not intended to be taken as expert advice. If you’re concerned, consult a health professional before introducing any major changes to your exercise routine.