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Fall for Running

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Running is often said to be too hard, too boring and even too tough on your joints. You may have 101 excuses to ignore your jogging shoes but hey, there are just as many reasons why you shouldn’t do that. The list of benefits of running is endless. Read on for tips on how to make your run easier, and you just might fall in love with running today.

Tip 1: Visit the doctor

Before you start your running programme, pay your doctor a visit. This is to make sure that you are fit enough to start an exercise regime. It is especially important if you are:

  • Overweight
  • Having heart problems
  • Having breathing problems
  • Aged forty and above

Your doctor can make recommendations for a running programme so that it is suitable for you. If you are wondering if age is an issue, the answer is ‘No’. It is never too late to start running and the vast majority of the running pack consists of people aged 35 and above.


Tip 2: Run at low intensity

Speed is not everything. If you are a beginner, you are far better off with low intensity runs for a number of reasons:

  • Running too fast is very strenuous on the body. You will end up with injuries if you go too fast too early.
  • Paradoxically, the slower you start at the beginning of your run, the faster you can be at the end.
  • You will eventually be able to run longer and further if you begin with runs at low intensity.


Tip 3: Listen to your body

You are bound to get tired and experience muscle pains after a run. That’s fine, but only to a certain extent.

Listen to your body and take caution should you feel dizzy, or experience pain in your chest area, your back or your legs during or right after your run. Immediately stop running and rest or walk for a bit until you feel better. Check with your physician if you keep on experiencing pain or if you are feeling unsure about anything.

Remember, your body is the best coach who can tell you when to keep on going and also when to stop.


Tip 4: Warm up and cool down

By doing a warm up, you are letting your body know that it will have to start working soon. It is important to do this so that your heart and legs muscles can adjust properly. Start with a brisk walk, followed by very easy running for a couple of minutes. Then stretch.

At the end of your workout take a couple of minutes to cool down by running very slowly or walking during the last minutes of your workout and end with stretches. This will improve your recovery rate and reduce muscle pains.


Tip 5: Run regularly

Regular workouts are an important key to your progress. It is far better to workout three or four times a week for thirty minutes than to do a two-hour training session every week.

If you struggle with making running a regular habit, try doing it every single day at the same time. Habits are easiest to form if you do them consistently. This may sound contradictory to some of the advice above about starting slowly, but the key is to go easy in the beginning — nothing that would stress your body out.