Running is one of the best and easiest sports for losing weight. On average, an adult would lose around 700 calories if they ran for an hour. Running also has a positive effect on your mental health as you are outside and closer to nature and cannot focus on what is bothering you for the duration of the run.
However, like any sport or form of exerciseIf you are a beginner it can be difficult to get started running at times.
Runner’s World experts have shared their tips on how to get started running more easily and, after your first few runs, start making the sport a part of your weekly routine.
The first step, of course, is to buy comfortable running clothes and shoes as you will be comfortable in your outfit and are more likely to want to go outside and start running.
The right shoes will also reduce the risk of injury and improve your mileage.
Next, it’s a good idea to create a plan to motivate yourself to run regularly and to make the exercise a habit.
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According to Charles Duhigg, author of The Power of Habit, every habit is made up of a set of clues, a reward, and a routine.
In this case, the clues can be a time, place, music, or other person, while the reward can be chocolate, massage, or your favorite drink, and the routine is exercise.
Charles recommended that you write down your pointers and rewards, and make your plan in a place you can see.
If you run at the same time of day and listen to the same music while you run or before you run, the exercise becomes a habit.
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After the run, don’t be afraid to indulge in something you enjoy so that your brain associates exercise with an instant reward.
In addition, building a support system will motivate you to run, especially on days when the weather is not so good and you don’t have to struggle to get out of the house.
Running with friends or taking part in a group or park run can add motivation, make your run more interesting, and, more importantly, make you feel good.
Another habit to become familiar with is to track your miles with an app like Strava on your phone or a running watch so you can see your progress.
If you are new to running, Runner’s World recommends walking for 30 minutes as your first workout to get your body moving.
For the first two weeks, it’s a good idea to do 30 minutes of non-running exercise every day for five days before you start running for the third week.
As a beginner, don’t push yourself too hard: walk first for five minutes, then for a minute, and then for a total of 20 minutes for three minutes.
Do this about four times a week, gradually increasing the number of minutes from 20 to 25 to 40.
As the weeks progress, start running for two minutes and two minutes, gradually increasing the number of minutes you run and decreasing the minutes you run until you stop running at all.
However, if you can run three miles or five kilometers, it’s still a good idea to run for five minutes before and after your run to warm up and warm up.
However, as you increase mileage, keep in mind that your motto should be slow and steady: Runner’s World experts advised extending longer runs by just five minutes per week.
The experts also emphasized the importance of having fun running. If you get into it too harshly and too soon, you will reject the sport very quickly.
Therefore, the early implementation of a plan and structure reduces both the risk of injury and the sense of achievement.