If there is one best free exercise that you can do with loads of health benefits, it is running. It is a form of exercise that will not cost at all for doing and it can help you burn calories more efficiently. Running is the most common form of exercise that everyone does as it is not fussy to do and most important of all it makes all part of the body active. There are many reasons why running is a good choice of exercise and the reason is not merely because it brings the body in good shape but we can also derive incredible health benefits from it. If you don't know where and how to start learning to run there are many things that you can do in order to bring yourself to get started.
Give yourself a good reason to run
Before you start learning how to run, it is important to understand how running can benefit the body. This will help motivate you further because it gives you good reasons why you should pursue exercising through running activities. For beginners who know that running is a good form of exercise but do not truly understand why it is so, here are the health benefits derived from running:
- Preventing diseases
Running increases the body's circulation which is good in preventing certain diseases like stroke and heart problems. The process allows the arteries in the body to retain its elasticity and it also strengthens the heart. Running also helps to reduce the risks to breast cancer, stroke, diabetes, osteoporosis and high blood pressure. It prevents other forms of diseases because running optimizes the body's overall health and energizes it to boost the immune system in fighting infections.
- Losing weight
Because running helps the body to burn out calories faster, it helps the body to lose weight faster naturally. It prevents the formation or retention of fats in the body because they are being converted as energy source during exercise.
- Relieving stress and boost self-confidence
Because running energizes the body and rejuvenates the general well-being of an individual, it is a good way of boosting your self-confidence because you have a sense of empowerment within you. It makes you feel stronger, lively and refreshed which is a perfect exercise to relieve stress and preventing the risk of experiencing tension headache after exposure to stressful situations or environment. While doing your exercise routine, it also gives you the opportunity to meet people with the same fitness goals as yours.
Preparing your running gears
The best thing about running is you don't really need some gears to use other than a pair of good running shoes, towel and water. If you want to be more lucrative, you can buy a stop watch to keep tab of your progress or a pedometer. Make sure that you are comfortable with your shoes and gears in order to optimize the quality of your running experience as wear comfortable clothes ideal for sweating.
Set your fitness goals
By keeping in mind a fitness goal you will stay focused on what you want to accomplish while doing the exercise. Ask yourself whether you want to pursue a cardio exercise or you want to burn out some calories. Whatever your goals are, it is important to start it lightly as a beginner. There are ways to intensify your running exercise like running uphill and doing other more challenging forms of a running regimen but always respect that your body's ability to cope with an intense running exercise does not happen instantly. Take it slow at first and gradually move forward in pursuing to accomplish your fitness goals.
Choose the ideal form of a running exercise for a beginner
You can take different approaches on how to start running as a beginner. Fitness experts always recommend integrating aerobic exercise like walking before you fully engage in a more vigorous running activity. This will slowly help the body to adjust to the level of intensity of activities it is doing instead of introducing to it a sudden burst of running activity. Ideally, beginners should start running initially at least twice to thrice a week to condition the body. As your body adapts to the activity, you will find yourself running more consistently and at a longer pace. You can then intensify the level of running by doing the more challenging activities like running uphill.
Starting it right and ending it right
Running injuries are very common among beginners who do not understand how to start the exercise right. Stretching plays an integral role in preventing the muscles from getting sore and painful after the exercise. You should start with a warm up exercise prior to the actual running activity to make your muscles, joints and ligaments ready for the activity. Begin by doing gentle stretching of the legs and arms, shoulders and neck. You can walk slowly for at least 5 minutes then progress to walk more quickly and increase the pace by jogging until you are off running at a speed that is comfortable to you. A good running technique is to run with a relaxed arms and shoulders while the elbows are bent. Make sure to keep a smooth running stride with the middle of the feet hitting the ground.
While your start running with a warm up period, you should end it with a cool down period. Do not abruptly stop from running but instead slow down your pace by walking for 5 minutes before completely resting. This will help prevent the possible running injuries from taking place on your muscles, ligaments and joint structures.
Keeping up the pace
Becoming consistent with this exercise regimen is sometimes difficult to some. This is because they have lost the motivation of pursuing their goals and appreciating their progress. As a beginner, you should have a plan on how to avoid this kind of challenge and to become consistent in keeping up the pace of your exercise progress and stay committed of reaching your fitness goals.
- Record your progress
Keeping track of your progress by the record is a good way of appreciating your efforts and your progress that will help you stay motivated. Note the distance, your weight, route, time and the weather condition to see where the exercise is taking you and to reminisce those moments where you enjoyed the sceneries where you spent running. The exercise diary will show you that the running distance is progressing and that your weight is improving.
- Run with someone
Running alone can be lonely indeed. You can avoid this kind of feeling by asking some friends to run with you or to run on parks where there are also other people keeping themselves fit and make friends with them. They can help motivate you and encourage you to attain your fitness goals.
- Avoid the usual running routine
Try to mix up your routine with walking, biking, hiking and other forms of exercises. You can also change your distance limit, speed and running route. This will help you stay motivated while keeping the boredom off your mind.
Running is very easy and if you want to perfect your exercise regimen to make you fit and healthy click here!