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When beginning anything new we always experience a bit of trepidation. Uncertainty is enough of a discomfort to paralyze someone into not taking any initiative whatsoever. Don’t let fear be your driving force in life. It’s okay to feel nervous. But, trust me when I say that once you’ve started your running routine, coming up with reasons NOT to run will be more difficult.
Learn a few tips from our panel of expert contributors to help get you started and take a little bit of the uncertainty out of trying something new!
You have to crawl before you walk and you have to walk before you run. Start with short running intervals and time yourself. Start with a 10 minute walking warm-up, then run for 1 minute, walk for 3 minutes, run for 1 minute. Do as many of these as you can for 15 minutes and finish with a 10 minute cool down. Gradually increase your running intervals and decrease your walking intervals each day.
Amy Polk, Renewed You Now
Top 10 Tips to Maintain Your Running Routine:
1. Make it fun!
Exercise should always be something you look forward to. If you have decided to take up running, ensure you are equipped to enjoy it no matter the weather. One of my most memorable runs was on Selfridge Air National Guard base outside Detroit in Dec. It had just finished snowing, the sun came out, and it was pristine. I had all the right equipment and it was a great experience.
2. Take it easy.
If your first day out is a 10k, you may be so sore the next day that you will quickly decide running is just not for you. Start slowly, and work to build on your distance goals.
3. Find a friend.
Runners are a community, and they’re wonderful, healthy minded, interesting people. Get out there and find them. Hey, that’s why they call it a 5K “Fun Run.”
4. Schedule your exercise.
In today’s busy world it is easy to find time to do everything but exercise. Put it on your calendar, in your Day-timer, or have your smart phone alarm remind you it’s time to get moving.
5. Cross train.
Running is great, but if that is all you do, you’ll compromise your back and upper body. Lift some weights, do some core training or just do some push-ups before you run.
6. Be realistic.
Not only in your distance goals, but in your expectations for what adding running to your fitness routine will accomplish. Running is awesome, but it is basically the cardio portion of your fitness regimen.
7. You can’t bank exercise.
To be effective, any workout routine has to be a 3-5 times per week commitment. An interesting fact is that routine exercise is the only way to boost your immunity response.
After your run, spend at least 10-15 minutes stretching. Your muscles are warm and a good stretch will not only help you minimize injury, but will aid in your flexibility as you age.
If you meet your workout goals for the week, reward yourself with a little treat. I have a couple of slices of pizza and a glass of red wine come Friday night.
10. You’re the Boss!
There are so many things we simply cannot control in this world that it is important to focus on the things we can influence. Your good fitness is totally in your hands.
Ed Boullianne, Founder and Author of “You Can’t Outsource Weight Loss”
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