Posted on Mar 9, 2022 224
For burning calories and working out your entire body, running is second to none. However, if you are a lazy beginner in this activity, you may find regular runs difficult and tiring. Start practicing running in the summer when the weather is nice, so it will become a year-round habit for you.
How do you get yourself to run in the mornings and evenings?
A little baby doesn’t start walking right away - he or she crawls first. In the same way, you can get yourself used to running. Start with brisk walking to get used to the new routine, especially if you lead a sedentary lifestyle. Then, once you’re ready, apply the run-walk-run method to slowly build up your endurance. Try running for 1-2 minutes and then walking for 1-2 minutes. Gradually increase the time you run and decrease the time you walk.
Buy good athletic shoes.
Nothing is as powerful in upsetting your plans for consistent running as a foot or knee injury. So don’t forget to buy the right shoes! Running in bad sneakers can lead to ankle, knee and even back injuries. For example, if you have a high arch of the foot, you’ll need shoes with extra support. If you have a flat arch, shoes with extra cushioning are your choice.
Don’t forget drinking water.
The summer sun quickly dehydrates you. Don’t buy fancy electrolyte blends unless you’re running a marathon, but a water bottle that can be worn on your belt is a must. Drink water before you run and then take a few sips at regular intervals, say every 15 minutes.
Warm up properly.
Warming up is not just about stretching. Stretching “cold” muscles can also lead to injury! Instead, bounce a few minutes or run in place. The point is to get the blood circulating more actively and prepare the heart for the exertion.
Change your route.
Change it up to run in different areas with different surfaces. If you usually run on the road, try a weekend run on forest (park) trails. If you’re lucky enough to live near a beach, venture out for a run on the sand.
Don’t forget the music
Music is a natural motivator to get in the mood for a workout. The wire from your headphones can interfere with your arm movements while you run, so get a Bluetooth headset for convenience. Make yourself a playlist of energetic music that will cheer you up.
Take a partner with you
If the summer heat deprives you of all motivation, get a running partner (friend, colleague, neighbor) involved. It’s much harder to come up with an excuse not to run when you have a partner waiting for you.
Set yourself a goal.
If you need something that will really motivate you to take it to the next level, set yourself a goal. The feeling of success you get after completing the first, say, 10km, can motivate you to achieve further. If you’re already an advanced runner, try registering for a marathon.
Take a break.
Finally, remember that your rest and recovery days are just as important as your run days. Remember to give yourself a day off. That doesn’t mean sitting or lying down all day. You can practice yoga, dance or fitness. And have fun doing what you do!