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Monday, January 16, 2023

How to start running

Black girl running

One of the routines I find very difficult to restart is my exercise routine. The importance of exercise to our overall health cannot be overemphasized.

I haven't exercised for a while, and it has been very difficult for me. When I started trying to start exercising again, I ran, and I felt so much pain and exhaustion that I wasn't able to reach my set goal for the day. I ended up feeling so weak that I wish I could just take a cab home. I slowed down and walked home.
 
When you want to start running, this is a habit you need to put in place first, which will help you get set for your new routine. Whether you are beginning to run or attempting to rediscover your love for it, the initial step is typically the most challenging. When you commit, however, running offers both physical and mental advantages. Running increases longevity by preventing osteoporosis, cardiovascular disease, and diabetes. Additionally, it can enhance brain function and increase the size of the hippocampus, the region of the brain responsible for verbal memory and learning.



How to begin running

A month before you start you need to set your eating habits straight and eat healthily. This will help your body to build up its strength.

Walking is the best way to begin running. Walking develops the muscles and tendons so that they can withstand the force of running. Do not rush: it should take around two weeks to build up to 30 minutes of vigorous walking, done two to four times per week. Then, move to run-walk intervals, alternating five minutes of running with one minute of walking. For the duration of three weeks, commit to running for 30 minutes, no less than four times per week.

"Patience is the best trait of a beginner runner." "Too rapid an increase in time or speed can lead to dissatisfaction or exercise-related injury [fast running places increased stress on the musculoskeletal system - ligaments, tendons, and other connective tissues], so focus on endurance before speed."

How do you maintain motivation?
"Begin by keeping things really simple," and establish a goal that you can achieve and cannot fail at. Choose a reasonable number of times per week that you believe you can run, then stick to it for four weeks to allow your body to adapt. Three times every week for four weeks equals 12 runs. When you reach 12 ticks, give yourself a physical treatment to serve as a constant reminder of your success.

What is the proper running technique?
Good posture reduces stress and impacts the joints, lowering the chance of injury and enhancing performance, allowing you to run for longer with less effort. Maintain an elevated chest and lowered shoulders while running. Your feet should land behind your hips, aligning your body from head to toe in a straight line. Avoid forward tilting from the waist, which can strain the lower back, and keep your hands open to avoid extra tension. Since running is a forward motion, it is inefficient to swing your arms across your body; instead, tuck your elbows into your waist so that your arms go forward and back. Lastly, pay attention to how your feet fall. If they sound heavy, try landing softer.

  

How can I avoid injuries when running?
Complement your running with additional workouts.
"Pilates generally increases core strength; spinning is good for stamina; and swimming stretches tired muscles." "To continue jogging without pain, focus on your glutes and lower abdominals." Both of these muscles are responsible for your running posture. When your glute muscles are functioning optimally, you will run faster, and your lower limbs will move effectively and safely. "The lower abdominals maintain the right alignment of the hips and pelvis to prevent excessive strain on the lower back." Squats will help you avoid ankle difficulties and knee pain, which are frequently caused by weak glutes.

Muscle soothers

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6 comments

  1. Anonymous1/16/2023

    I have been a runner since I had my daughter and I love it! I'm 45 and still running... I hope I'll be able to do it for awhile still. I'm training currently for a half marathon this spring.

    Carrie
    curlycraftymom.com

    ReplyDelete
  2. Mało biegam wolę ćwiczyć. Może gdy zrobi się ciepło będę próbowała.

    ReplyDelete
  3. Interesting post. Thanks for sharing.
    I invite you to visit my last post. Happy new year!

    ReplyDelete
  4. Loved the tips. I always want to exercise and all that, but I'm sedentary and I always want to push myself beyond my limit. That's why it's good to have a good physical preparation before actually running
    X
    https://www.dearlytay.com.br/

    ReplyDelete
  5. Hi dear! Nice to see you dear again))

    ReplyDelete
  6. These are fantastic tips for getting used to running, Melody! I started running on my treadmill late last year and fell in love with it. It's still a little tough some days, but I don't push myself too hard and really worked to build myself up to where I am now.

    Wishing you a wonderful week! :)

    Make Life Marvelous

    ReplyDelete

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