Running is one of the best exercises you can do for your heart, your body and also to burn extra calories along the way. It's one of the more accessible activities — all you really need is a good pair of shoes and a place to run; no fancy equipment. Remember, it takes time to build up stamina to run for even a short period of time, so don't give up.
Step 1: Get Geared Up
The shoes: The most important piece of equipment you'll need is a good pair of running shoes. One that has good cushioning at the heel to reduce impact, arch support at mid-sole and flexibility at fore foot. One inch toe space to allow movement and compactness at heel would help in allowing an injury free movement. If you run for five km thrice a week, look at changing the shoes after at least eight months.
The clothes: What you wear when running comes down to comfort. A simple pair of shorts and a tee shirt will work fine. It's a good idea to buy clothes that wick sweat away from the body.
Step 2: Set your goals
First, figure out where you'll run. If you're going outside, try to find surfaces softer rather than concrete, which is hard on the body. Remember to wear reflective clothing when running at night. If you go to a gym, the treadmill offers a cushy surface to run on while protecting you from the pollution outside.
Second, start with a brisk 10-minute walk and then alternate 30 seconds of running with one minute of walking about three days a week. Each week, increase the amount of time you run and decrease the amount of time you walk. Your pace should be comfortable so that you can hold a conversation. Remember, when you start out, you should be focused on time not intensity.
Step 3: Dealing with injuries
Don't run immediately after a meal as it can lead to stomach cramps or even regurgitation. Side stitches can also be caused by weak stomach muscles. Your abs does a lot of work to keep your body in position while you're running. Doing consistent abs and lower back exercises will help.
Shin splints are another common side effect of running, particularly if you're a beginner and you running at higher intensity than you are supposed to. Cross train with another activity like biking or swimming. If shin splints are a recurring problem, make sure that your shoes are still providing support and that you stretch before and after your run. And consult a physiotherapist.
Running is a great way to get in shape, burn lots of calories, make your heart healthy and increase bone density. Be consistent and you'll be training for your first race in no time!
The author is a Sports Performance Enhancement Specialist, FitnessOne India Ltd.
