Running is an accessible and effective workout that will help you tone your entire body: lose extra pounds, strengthen your cardiovascular and respiratory systems, and improve your musculoskeletal system.
Here are some tips from Emily Abbate, author of famous publications GQ and Shape, the Under Armour blog, and a certified running coach.
1. Choose the right shoes
To avoid injury, run only in lightweight running shoes designed specifically for jogging. The slightest discomfort can lead to serious injury. Ideally, shoe selection should be done with the help of an experienced consultant. They will assess the client's gait—how their foot strikes the ground—and advise which pair is best for each situation.
2. Time is important, not distance and speed
For someone who's never run before, even 15 minutes will feel very challenging at first. Then, your endurance will improve, and you'll be able to cover greater distances in less time. But to avoid giving up early on, don't dwell on running less than you planned or moving too slowly. It's important to run regularly, and you can gradually improve your performance. Furthermore, it's been proven that distance doesn't affect the benefits of running. For example, in cases of clinical depression, even a half-hour run is often enough to improve the patient's emotional state.
3. Plan your route in advance
You can run without a specific route, just wherever your feet take you. But if you don't know your surroundings well enough, you risk ruining the experience. A bad road or a street crowded with people and traffic won't be conducive to a pleasant run. And if you pass your favorite cafe along the way, it's tempting to simply give up and go get a coffee. To avoid this, choose a comfortable route. Avoid noisy highways and uncomfortable sidewalks so nothing distracts you and doesn't impede your running.
4. Run in company
Running with friends is more fun, and the spirit of competition boosts motivation. Scientists from the University of Aberdeen have proven that people who run in groups exercise more often than those who prefer to run alone. Plus, exercising together brings people closer together. So if you're struggling to start running, try finding someone who's struggling with the same problem and motivate each other. You can even do this online, through various running communities, such as the MapMyRun app on your smartphone. Users can share their results, track their friends' runs, and compete against each other.
5. Don't overdo it
No matter how easy running is and how much fun it is, don't train too often if you're a beginner. The optimal regimen is one day of running, one day of strength training, or one day of rest, depending on your endurance and goals. Running every day doesn't allow your muscles time to recover, which is especially dangerous for those with low endurance. This can lead to injuries, strains, persistent muscle soreness, and fatigue.
6. Run regularly
The need for rest, however, doesn't mean you can exercise sporadically, depending on your mood. Only regular running will yield the desired results: a toned, healthy body. A single run once a month, even a long one, will only result in soreness. British experts say it takes about two months to form a habit. During this time, it's crucial to maintain a consistent training and rest schedule.
Exercise doesn't always become your favorite activity on the first try. But if you stick with it for at least a month, following all these tips, you'll be able to form an objective opinion on whether this type of exercise is right for you, or if you should try something else.