With a new year comes a brand-new set of new year’s resolutions, and many of those involve fitness. Running is a favorite form of exercise because of how little you need to get started– with just some tennis shoes, some space, and a right attitude, you can hit your cardio goals. Getting started as a runner, though, requires some serious motivation and dedication. Do you need some extra motivation to hop on that treadmill or hit the road? Read on!
There are some health benefits you’ll need to keep in mind, too– many runners find they eat healthier and feel more at peace with themselves. As you begin to run, you’ll find that you need fuel to run on and that overly processed food isn’t the best fuel. Many runners then see they start to make healthier choices around their eating habits! Running also can put you in a better state of mind. Going for a run, whether that is alone, with a friend, or with your favorite playlist, can improve your self-esteem. Making that commitment to your health can have an enormous impact on the way you view yourself! Taking some time for yourself by going on a run can also break the stressful cycle of a modern life.
Before you begin running, it is crucial that you see a doctor, especially if you are pregnant, have heart disease, or have another health problem. Although many readers will skim over this warning, it is an integral part of maintaining your health! You won’t be able to run if you become injured or are unable to breathe. Being able to know that you are healthy and physically ready to run is also a huge confidence boost!
Ready to Run
For the first two to three weeks, consider just walking for 25-30 minutes a day, three or four times a week. This training plan allows your body to get acclimated to the exercise. Starting out by running, or trying to push yourself too hard, can lead to an injury or burnout. Starting out by walking is a great place to start. Once you get accustomed to running, you’ll be grateful you took it easy to start!
For the next two weeks, alternate one minute at a light jog or run and two minutes walking for around 20 minutes. Before you switch between your running and walking, try walking for ten minutes to warm up your muscles, and walking for ten minutes after your workout to cool them down. Every two to three weeks after the first four to six weeks, try to either increase the duration of the run or decrease the time walking, but never both!
There is something called the rule of nine– don’t quit before you finish nine workouts! After the first nine exercises, you are much more likely to stick to your training plan.
Starting slowly and gradually increasing your running time is a great way to get into running. Starting too hard or trying to do too much too fast can lead to burnout and injury.
Enjoying yourself is also something super important to your running journey. Running should be something you enjoy, not something that is a chore! Listening to your favorite playlist, getting cute new workout clothes, or running with your friends are all great places to start! You can also switch up where you run or what you listen to when you run if you’ve gotten into a rut while running.
Do you have any tips on how to get running in the New Year or playlist recommendations for your running workouts? Let us know in the comments below!