You only need yourself and a pair of running shoes. Let me give you some basic tips to get started.
First off want to ensure you have a great pair of running shoes. Everyone has their own preference, and everyone’s foot needs a specific shoe, but things to look for in a shoe would be lightweight, good arch support, and stability. Due to many stores being shut down, you may be able to reach out to the store and talk to a sales associate or do an online store chat if you need specific help in finding the right shoe.
Getting started, if you haven’t run in some time you want to ensure you begin slow, it is important that you don’t go all out to begin as you may feel it the next day. I advise you to begin with walk-jog intervals, options could be walking for 3 minutes, running for 1 minute and continuing this for 30 minutes. If you feel up for a challenge you can run for 3 minutes, walk for 1 minute and continue for 30 minutes. Eventually, your running time will get longer with walk breaks shorter to the end goal of running for 30 minutes. How many times you run per week is up to you but setting a goal for 3 would be a great start, that way your body starts to get used to running and that way you have a day of rest in between. You could also use the rest days for a fast-paced walk.
Other tips for getting started are, to ensure you are always drinking lots of water throughout the day allowing your body to stay hydrated, make sure to cool down after exercise and not stop abruptly. Take 5 minutes to bring your heart rate down, followed by some light stretching. Listen to your body, if something does not feel right, stop. Make sure to have fun, running is a great cardio exercise and releases feel-good endorphins, also known as a runner’s high.
If you have been consistent with running and want to add some intensity to your runs you can go on a fartlek run where you run 3 mins comfortable pace and then 1 min sprint continuously for the whole run. You can add this in once a week. Another option would be to do track sprints, warm-up and then sprint 200m, jog 200m, and repeat without stopping. Aim to do 6-8 of these intervals.
Happy running!
MaryAnna xo
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MaryAnna Robbins CSEP-CPT, OFC RHEP – Group Exercise, Resistance Trainer, Yoga Fitness, Pilates Mat Fitness
