Stop Thinking, Start Running: Here’s How to Fall in Love with Running
Seeing athletes cruising through a race is always an awesome feeling. We all want to get that fit and move like them. Running is a great way to get fit, feel better, and develop and strengthen your relationships.
Starting a new running habit doesn’t have to be hard. All it takes is a comfortable pair of shoes and a strong willingness to move..
If you’re planning to get started with running, here’s a guide that will make it a whole lot easier and help you get and stay inspired –
Don’t Think Much, Just Start!!
There is no point in wasting time thinking about it and browsing the web for tips and plans. Just fasten your laces, and step out and run.
Once you are on it, it will automatically encourage you to stay focused and keep you on a regular running schedule. A beginner can run any race — you just need to give yourself enough time to train for it.
Forget about hitting a certain pace (turn that watch around!), ditch the idea of reaching a certain distance, and instead, just set a time goal. A good target for beginners is to get outside or on a treadmill for 20 minutes at least three days a week. Eventually, aim for four days and increase your duration from 20 minutes to 25 minutes or more.
The Run-Walk Method
In the beginning, many new runners stumble. A few minutes later into your journey, everything hurts, and you feel like you are dying. But, don’t worry as just like any other sport, running takes time to break into.
The Run-Walk Method is a great way for new runners to get started; and for experienced runners to improve their race times. Olympian Jeff Galloway, according to the NYT, pioneered the method.
With a 20-minute target in mind, focus on a few minutes of running, followed by a period of walking. If you’re not comfortable with just a one-minute walk between rounds, it’s okay to start with four minutes of walking and just two minutes of running as an alternative. Or try this 10-week walk-run plan below –
Level Run Then Walk Repeat
- Beginners 10-30secs 1-2 mins for duration of your run
- Intermediate 1-5 mins 1-2 mins for duration of your run
- Experienced 6-8 mins 30sec-1 mins for duration of your run
Get a Technique that Suits You
Treat yourself like a runner—from day one. That means, you should take time to properly warm yourself up and later, cool your down.
“A good warmup makes it much easier to get going and keep going,” says Andrew Kastor, former coach of the official New York City Marathon online training program. “It’s much more than just boosting blood flow to your muscles.”
Your neuromuscular system, which involves your brain telling your muscles how to contract, gets up to speed. Your body starts churning out fat-burning enzymes, which help your aerobic system work more efficiently. Synovial fluid warms up, which helps lubricate your joints.
Slow and Steady Wins the Race
When you feel comfortable running 20 or 30 minutes at an easy pace, then it’s time to take your challenge to one level up. Your next step should be to, extend either your total workout time or the number of runs your do each week.
Remember, increase your total weekly time or distance by no more than 10 percent from week to week. It’s easy to overdo it on the days you feel good, or when you’re running with a faster friend. But doing too much too soon is a classic rookie mistake that can lead to injury and burnout.
Once you’re running consistently, you can add days until you’re running five days a week or more.
Finding New Avenues
Finding a new area such as interesting parks or places you hadn’t been before can be a great source of inspiration to keep yourself motivated. It even helps your explore different running surfaces.
The options include: new roads, park paths, urban greenways, dirt trails, your local track, that huge neighborhood hill, the gym treadmill, and the list goes on and on.
Find a Partner
Having an exercise partner improves the odds that you’ll stick with working out, according to the American College of Sports Medicine. Your time flies by when you’re talking with a friend, and knowing a partner is waiting for you is a great motivation to go out for running.
Music and Running Gear
Music has a powerful effect on our performance. Studies show that certain types of music can help lower the perception of fatigue and enhance the feelings of vigor and excitement. Just be sure to keep the volume low or opt for open-air earphones so you’re aware of your surroundings.
When it comes to running gears, all you really need is a good pair of shoes. Visit a specialty store where trained professionals will evaluate your feet, watch you run, recommend the right shoes, and then, let you go out for a test drive (run).
Do Not Get Discouraged
And finally, a few things to think about when you start to feel like you just want to stop! Focus on the reason why you start running. Before you start your next run, decide what you want to get out of it to keep your focus. Keep your motivation up and just keep going.
Running is more of a collection of work—day by day, you work for it—and it’s at the end that you see everything. So, just focus on showing up a little bit every day.
Some days, you’ll feel amazing. Other days, you might feel terrible. Success is not determined by one day, but by all of them put together.
Always remember that you’re a runner, no matter how much time you put in and whether you walk or not. All you have to do is show up, put one foot in front of the other, and you’re a runner.
How EPIC Primary Care Makes Your Journey Simple and Smooth
It’s true! Exercise is an important part of life. It not only helps you to stay fit and maintain an ideal body weight, regular exercising also helps you keep away many chronic diseases including high blood pressure, diabetes, cardiovascular diseases, and depression.
At EPIC Primary Care, we use exercise as a medicine to help you achieve ideal body weight and manage and recover from chronic health conditions quickly and effectively. We have a dedicated team of doctors and exercise physiologists who design medically-sound, personalized exercise programs for you, keeping your specific needs and requirements in mind.
Services We Provide
At EPIC PC, we provide a range of exercise physiology services, including:
• Management of acute and chronic conditions
• Sports related health
• Injury prevention
• Musculoskeletal and Neurological rehabilitation
• Weight loss and strength training
• Restoration of physical function and mobility
• Physical education and guidance
Who Can Benefit?
Anyone and everyone who’s suffering from acute and chronic health conditions such as diabetes, high blood pressure, metabolic syndrome, high cholesterol, arthritis, cardiovascular disease, COPD, restrictive airway disease, emphysema, joint pain, sudden or acute weight gain, injury or surgery, or other lifestyle diseases can benefit from our exercise physiology program.
At EPIC PC, we have a team of all-star exercise physiologists and dedicated health care experts. They use state-of-the-art tools and technology to assess your range and exercise capacity. They aim to deliver customized exercise programs as a form of therapy to improve your overall strength, stamina, health status, and quality of life.
At EPIC, we provide completely customized exercise physiology services to help you meet your weight loss goals, improve mobility, as well as recover from a wide range of health conditions.
Our exercise physiologists will guide you on the importance of incorporating exercise in your life and ways to make it fun and a permanent lifestyle practice. They will also work with you to understand your lifestyle, exercise habits , current health status, and evaluate health goals to tailor a program that seamlessly fits into your needs, lifestyles and goals.
Consult Our Experts Today!
Whether you want to get rid of your lifestyle disorder or embrace health and fitness life-long, our expert exercise physiologists are just a call away.