Can you feel the cooler air when you walk outside? Well, it may depend on where you live, but fall is a great time to start running. If you want to jog or run outside instead of feeling judged in the gym, we highly recommend doing it with the changing weather. There are, however, a few things that you need to know that can help you become a successful and healthy runner.
Running is a great way to naturally get rid of stress, boost the metabolism, and fight off depression, even though you may feel like you walked the length of the United States and want to give up after your first few runs. For people who want to be active, it is best to establish a running program, which helps you plan out your runs/walks. It also helps you to exercise for longer periods without getting as winded, which is common for people who just decide to put on some shoes and hit the pavement aimlessly. Mapping out your runs/walks can help to improve your stamina, cardiovascular health, and it helps you avoid injuries.
Before you become the next marathon athlete, try employing these running tips to encourage a healthy running routine. Stick to it; we believe that you can be a great runner.
Measure In Minutes, Not Miles
Most health experts say that it is beneficial to exercise for at least 30-45 minutes to promote weight loss. To burn a sufficient amount of calories, try walking or running continuously for at least 30 minutes. There shall be no stopping or breaks. If you are jogging and need a breather, slow your pace to quick walk. You could also try to mix up your afternoon jog with intervals. Try jogging for two minutes and then walk for a minute, repeating the cycle for the whole 30 minutes. Don’t walk a mile and run a mile, as the times will vary. Intervals can keep you on track and are better for your runs.
Make A Commitment
If you aren’t going to run every single day right out of the gate, it is important to commit to running at least 3-4 times a week. You can space out your days so that you run on Monday, Wednesday, and Friday, for instance. Make sure you dedicate at least one day a week to stretching; it doesn’t have to be the same day you run, although we endorse stretching before every workout. You can also try foam rolling after your runs to avoid muscle tightening or pain the next day.
Measure Pace By Effort
While you are doing your run intervals, you shouldn’t feel as though you are struggling to breathe. You should be able to talk conversationally while you are working out. If you feel that you are unable to do that, slow your pace. Instead of jogging during your intervals, try fast walking.
Take Advantage of Technology
There are apps that can help you set up intervals. These can keep your workouts on track and can keep you pushing yourself to work harder. Some people are more inclined to buy something like a FitBit to make sure they always hit a certain amount of steps during their workouts. Do whatever is best for you!
Listen To Your Body…It Knows Best
How do you feel while you are running? Are you paying attention to the way your body is reacting to the exercise? Check in with your body to see how it is doing throughout the run. Doing too much may make you more prone to injury. When you first begin, it is common to feel sore, but this should go away after your first week or two. If something feels very wrong, however, try changing to an exercise that has less impact on the body. You may benefit from swimming, pilates, yoga, hot yoga, or even Zumba.
