Running is one of the best cardio exercises for your body. It has many benefits. Running engages different muscles groups, boosts your mood, helps you sleep better, and is good for your heart.

How to Get Your Body Used to Running

When beginning to run, you may feel excited and want to push yourself a little too much. You must start slow to avoid injuring yourself. Run at a pace that is comfortable for you and take breaks when needed.

The Run-Walk Method is a great method for beginners to use when they begin running. It starts by running for 10-30 seconds, then walking for 1-2 minutes. This should be repeated until you have completed your run. As you gain more experience with time, you could run for 1-5 minutes, then walk for 1-2 minutes. As your body gets used to running, you could run for 6-8 minutes and walk for 30 seconds to 1 minute.

Like other exercises, if you are not careful, running can cause injuries. Here are a few things you could do to avoid injuring yourself:

• Wear shoes that are appropriate for running.
• Warm-up before running.
• Stretch after completing your run.
• Gradually increase your running distance each week.

How to Make Running a Habit

• Reward Yourself

After going on a run, you should reward yourself right away. You could buy yourself your favourite treat, make a smoothie, or even just have a relaxing shower. This will make you look forward to going on a run because your brain knows that you will receive a reward once you have finished running for the day.

• Run Regularly

The best way to make running a habit is to do it regularly. It will help if you create a simple routine for you to follow. You should always try to go on runs at the same time. Keeping your workout clothes in sight and listening to upbeat music can also help motivate you to run regularly.

• Keep Track of Your Progress

Tracking your progress is a good way to remind yourself how much you have accomplished. As time goes by, you could look back and see how much you have improved since you began. You may track your progress in an app or a journal.

• Run with Others

Sometimes running alone can be boring and lonely. Reach out to friends and ask them to run with you. You could also join a running group and make new friends with a common interest.

Tips to Keep in Mind When Going on a Run

• Wear Bright-Coloured Clothing

You should wear bright-coloured clothing while going on a run, especially if you are running early in the morning or late in the afternoon. This will help drivers see you much easier and avoid any accidents. Wearing reflective clothing is also highly encouraged.

• Run in Populated Places

Choose places that have several people around. Running alone in isolated locations can be dangerous. The area you are running in should also be well-lit.

• Stay Alert

While running, it is very important to stay alert to your surroundings. If you are listening to music, keep the volume low or only keep your headphones in one ear. Avoid being distracted so you can keep an eye and ear out for danger.

• Let People Know Where You Will Be Running

When going on a run, make sure to let people know where you will be. You should also let them know the approximate time you will be back. In case something were to happen to you during your run, people will know where you are and when you would have been expected to return.

If you are going to begin running, make sure to stay hydrated before, during, and after your runs. You should also be eating a healthy diet regularly. Keep in mind that it is not recommended to go on runs right after eating. Happy running!

Resources

Healthline. “What Are the Benefits and Risks of Running Everyday?” https://www.healthline.com/health/fitness-exercise/running-everyday#takeaway

Parker-Pope, Tara. “How to Start Running.” The New York Times. https://www.nytimes.com/guides/well/how-to-start-running

Van Allen, Jennifer.”Making Running A Habit.” Runner’s World. https://www.runnersworld.com/beginner/a20803542/making-running-a-habit/

Wassner Flynn, Sarah. “6 Ways to Make Running a Habit.” MyFitnessPal. https://blog.myfitnesspal.com/6-ways-to-make-running-a-habit/

WebMD. “Health Benefits of Running.” https://www.webmd.com/fitness-exercise/health-benefits-running