How to Start Running for Fitness
Running is a great way to keep fit. It's free, fun, and you don't need much special equipment. If you're new to running, here's some tips for getting started.
Although you can run in any sports shoes, it's better to buy proper running shoes. A specialist store can help you find the best running shoes for your foot type. These will be more comfortable and better for your feet. They may help you run faster too!
Before each run, you should warm up your muscles. You can do this by walking for five to 10 minutes before you begin running. You should also stretch before and after your run, focusing on the muscles in your legs and lower back.
Start with the run-walk method
When you start running, many coaches say it's important to start slowly with the run-walk method: run for a short amount of time, then walk, then run again. For example, you can start by running for two minutes then walking for two minutes for a total of 20 minutes. Slowly increase running time each week.
It can be motivating to see your progress each week. You can track this with apps, like Strava or Nike Run Club, or use a running watch, like a Fitbit or Garmin, to record your distances and times.
Running is hard on the body so it's important to have rest days when you don't run. On these days, you can walk, do another type of exercise or just relax. This will help you recover, avoid injuries and be ready for the next run.
