Planning on joining your first marathon? Or do you simply want to boost your exercise routine by getting more cardio through running? Running is tough. Most people feel beat after continuously running for a few minutes. Runners train for marathons to condition their body into moving consistently. Here are easy-to-follow steps to help you get started on the right track.
Make time for running and stick to it.
You need to schedule your workouts. You can’t start running if you don’t have time for it. Turn off the TV, stop emailing, and plot your daily commitment on the calendar. Try to find the best time for your body to run. If you’re a morning person, you’ll enjoy an early run. Otherwise, try running after work or at night.
Learn how to pace yourself.
We all know how to run fast. However, most of us don’t know how long we can sustain our pace. A lot of factors come into play, such as distance, fitness level, and genetics. Athletes have mastered this skill with lots of training. A trick is to follow your breathing. If you’re breathing too fast and gasping for air, you might want to slow down. Try the “talk test” and stay at a pace at which you can easily talk with a running partner.
Take your time to run effectively.
New runners are advised to start with 20-minute run/walks for the first couple of weeks. For the first week, aim to alternate 2-minute walks with 1-minute runs. Run a minute longer on the following days, increasing the duration of your workout. Aim to walk less and run more each time until you can run for 30 minutes straight. It takes about a month to start feeling comfortable with running. Make sure you to start your workout with a quick 5-minute warmup to help circulate the blood all over your body and end with a 5-minute cooldown.
Mix your exercise routine
Don’t run everyday. Your body needs to recover. In between running days, work different muscles by doing other types of cardio or strength training. You can even do yoga for flexibility or try core exercises.
Make sure to get lots of sleep and eat a healthy diet. Running requires a lot of energy from rest and food. Opt for a diet rich in protein, whole grains, and vegetables. Avoid sugar and refined carbs. Most importantly, try to clock in at least 8 hours of sleep to keep your mind and body in tiptop shape.
As with any new exercise, always consult your doctor. Listen to your body and always make time for rest and recovery. For more weight loss help, read more articles on our site and check out our natural diet supplements, such as pure green coffee bean extract.