You must have heard from many people about the benefits of including running into your routine. From feeling more energised to losing weight and even cardiovascular activity, running boasts off numerous benefits that one can experience when they are regular with it. As such, if you have not been feeling too motivated to try out running, here’s a basic beginner’s guide that can help you make the change today.
Nutritionist Nidhi Sharma detailed in a post on Instagram how to begin running.
“Let’s make running easier for you,” she captioned the post as she listed the following guide.
Week-1
*Step-1 Define 30 minutes time for yourself, preferably in the morning as the weather is comparatively better.
Step-2 – Start walking for 1 minute, then running for 30 seconds.
*Do it 3-4 times a week
Week-2
Start walking for 1 minute, then running for 1 minute
Do it 3-4 times a week
Week-3
Start walking for 1 minute, then running for 2 minutes
Do it 3-4 times a week
Week-4
Start walking for 1 minute, then running for 3 minutes
Do it 3-4 times a week
Week-5
Start walking for 30 seconds, then running for 3 minutes
Do it 3-4 times a week
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Ensure you start slow (Source: Pixabay)
Week-6
Start walking for 30 seconds, then running for 5 minutes
Do it 3-4 times a week
“Most people start running 30 minutes continuous after 6 weeks. And can easily skip the 30 seconds break,” shared Sharma.
Does it work? Here’s what experts told us.
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Kunwar Vishwajeet Singh, sustainable fitness lifestyle coach and founder – Body Architects, Dehradun said that running is an excellent way to improve your fitness level, boost your cardiovascular health, and even reduce stress.
Neurologist Dr Sudhir Kumar, Apollo Hospitals, Hyderabad who is an avid runner himself listed the following rules:
*Start slow and gradually increase the pace- initially walking, then brisk walking, then walking + running, and finally running.
*Start with a shorter duration and gradually increase the duration. “Everyone can’t start with 30 minutes of physical activity (as suggested in the video). An older person or someone who is obese, or someone who has just recovered from an illness, may be advised to start with 10 minutes of walking. The duration can be gradually increased by 10 minutes every week to reach the desired 30-40 minutes daily after 3-4 weeks,” said Dr Kumar.
Diet also plays a huge role (Source: Getty Images/Thinkstock)
*Discipline is important in the initial days. One has to fix the sleeping time so that he/she gets up in the morning early enough to complete the run (well in time to get ready and reach office on time). After 4-6 weeks, running becomes a habit and there is no need to push oneself to get up to go out for running, mentioned Dr Kumar.
*Good nutrition, muscle strengthening exercises and muscle stretching (pre and post run) are other important aspects that need attention. Singh elucidated, “Before each run, perform a warm-up routine that includes dynamic stretches and light exercises to prepare your muscles and joints. After your run, cool down by walking or performing static stretches to help your body recover and reduce muscle soreness.”
Stressing that hydration is essential, Singh said, “Drink water before, during, and after your runs to stay hydrated. Additionally, maintain a balanced diet with adequate nutrients to support your running and overall health.”
*Good pair of shoes, reflective (bright) clothing and a device/app to measure the run details also need to be kept in mind for a beginner, said Dr Kumar. Concurred Singh, and shared, “Buy a good pair of shoes that will provide support, and cushioning to your joints and help prevent injuries”.
“The suggested approach may work for some, however, may not work for all. Each person is different and we need to individualise the advice based on age, weight, goals of running and any existing medical conditions,” remarked Dr Kumar.
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Highlighting that consistency is key, Singh said, “Start slow, gradually increase your running duration and intensity, and always listen to your body.”
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