Do you want to start running?
3 Simple steps for you!
I started running 9 months back and I am going strong - you can too!
I chose running as the primary form of workout because it was totally within my control — I can choose the day, time and place. Also, but for a good pair of shoes, it doesn’t cost much.
And I was motivated by seeing my marathon running friends. They have been busting the physical barriers that existed only in my mind, of long-distance running through their consistent effort.
They are a happier lot and they are proud of their feats and why not! The more distance they conquered, the stronger they have become.
Physical fitness leads to mental well-being which in turn leads to emotional well-being. So it’s only imperative that we take care of ourselves by following an active lifestyle.
I have been consistent and running for the past 9 months. I ran my first 5K in September this year and 10K last week. The following tips are from my personal experience.
#1: Just start
If you haven’t run before in life and you are sitting on that idea for as long as you can remember but have been wondering how to go about it, then stop right there. Think no further. Just start the routine — a routine you will come to look forward to.
To ensure the longevity of running as a workout routine and for it to become an inseparable part of your daily routine, we must take it slowly and steadily. So start by walking for 30 minutes in the morning or whenever you can find time.
Do this for a week to get yourself into the routine. Carry your phone with you so that you can track the distance covered and the calories burnt. Or if you have a fitness watch, well and good. I used to use Strava/Google Fit before I gifted myself a Garmin. Choose whichever works for you. With Strava you can network with other runners to stay motivated.
#2: Be consistent
Once you get past the first week, you can mix up the short runs and walks. Continue this for another two weeks. Now you would be completing 3 weeks and would have gone past the critical testing period. You will certainly feel good about it. But don’t get greedy and start overdoing it — you might end up hurting yourself.
Going into the fourth week, try to extend the runs and shorten the walking part of the routine. Once you are comfortable, you can run as far as you can without walking. Now it’s time to learn something important: strength training exercises — squats, planks, etc. (You can find a couple of links related to strength training at the end of this post)
It’s very important to balance running and strength training to avoid injuries and feel good after every run.
Also, do some stretching before and after the run. I do Surya Namaskaram (Sun Salutation) 5 times and squats 5–10 as a warm-up before the run. Post-run, I do general stretching. Choose what suits you.
#3: Seek and look for advice and foster a growth mindset
This happens rather naturally as you keep progressing towards your goal and setting new running goals. But make it a point to seek advice and suggestions from like-minded friends who are already into running. Things like how they nailed their first race and race training.
I ask my running friends for their suggestions all the time — which fitness watch to buy, how to pick the right pair of shoes, what to eat before and after a run etc. If you are the first one among your friends and family to take up running as a workout, then follow running blogs and runners in Strava for gaining insights and motivation. You can then inspire and mentor your friends and family.
Do the basics right and Keep moving forward. You will do well. Cheers!
Advice from my personal experience:
General
* Buy a good pair of shoes
* Balance running and strength training
* Keep yourself hydrated during the runs
* Generally eat well
While Running
* Focus on your breathing while running. * Synchronize your steps with your breath.
* Run mindfully and land your feet softly.
* Don’t exert. Stop when you are not feeling good or when you are still feeling good.
* Keep a tab on your heart rate. Based on your age, you are supposed to stay within allowed limits. The general guideline is 180 minus your age. If you are 35, then you must stick to 145-ish BPM — https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
* Endurance is more important than speed when you are just starting. (My friend, a marathoner, told me to first run continuously for 30 min before thinking about improving the pace.)
Above all, enjoy running. It keeps you fit — physically and mentally. Every run and every effort towards continuing your running routine — strength training, training for races, races, socializing with fellow runners — is a victory. Savor it every single day.
It’s only a matter of time before you start falling in love with this beautiful sport. 🏆🏃🏽♂️🧗🏽♂️
