Running is a wonderful way to get out and exercise, release those endorphins, and see the world. It keeps you fit, can give you great stamina and strength, and is a fabulous way to work off stress.
Running is a cool sport regardless of age and fitness level, as long as you start slowly and work up only to what makes you feel good. It is also a good idea to get a health check at the doctor and mention that you will be starting a running plan.
So if you are thinking about it but not sure how to start, here is a good explanation on how to build yourself up to that non-stop three-mile run.
Your Running Plan.
Decide how much time you want to devote to running, then decide what part of the day you would rather run. Just going out for 30 minutes a day, three times a week is worth it.
Don’t run fast or too far, this is the biggest cause of injury among runners. It’s perfectly acceptable, and actually a good idea, to get used to walking for five minutes and running the next five minutes, this way you build stamina and don’t over do it. Running for 20 minutes with walking breaks is a good start. Never increase your running times until you feel ready and comfortable.
It is vital to wear a good pair of running shoes. Make sure the shoes are specifically for running, tennis shoes for example, will not do. purchase your shoes at a specialty running store, they will recommend shoes for you based on your individual needs.
if you are female, a quality well-fitted sports bra is a must. A digital watch with a stop clock is helpful.
Some runners use a heart monitor, you can invest in one of these if you feel you are advancing your goals, but please keep your heart rate where it should be for your fitness and age.
Will I ache all over?
Well, expect to be sore at the start. If you keep on running, aching and being sore will get better. If ever you feel acute pain you should stop running for a day or so and recover.
The most common injuries are shin splints, which usually occur if you overdo things or don’t wear the proper shoes.
Good luck, and enjoy the outdoors.
Runners Weekly Magazine