Running 101
So you have decided to start running, but where’s the starting line? Overwhelmed by all the helpful information out there? Like most, you may have questions about how far, how fast and how often. Let me help you understand the basics of running and, hopefully, make it easier to get out the door!
Running has so many benefits, such as strengthening your heart and cardiovascular system, increasing bone density and improving your mind, body and spirit connection. When we exercise, our body releases endorphins that interact with the receptors in our brain that reduce our perception of pain. Endorphins also trigger a positive feeling in the body, similar to the effects of morphine, often called a “runner’s high.”
Running is a high-impact, repetitive activity that can result in overuse injuries—especially in beginners—if you aren’t careful. Consequently, visiting your physician is especially important before beginning a running program, to make sure the activity is right for you. Here are a few simple tips:
- Go slow. Walk before you run. Some suggest alternating between walking two minutes and running for two minutes for a total of 20 minutes at first. Then increase your time to 30 minutes over a few weeks, along with increasing your running intervals.
- Wear good shoes. Find a shoe that fits well and supports your foot. Visit local running shops such as Gary Gribble’s or Elite Feet for help with shoe fittings.
- Eat smart. Eating a healthy, well-balanced diet is best. Don’t skip meals. Try eating only what might be available to you if you lived in the 1800s—that means no boxed food!
- Sleep well. Get your eight hours, every night!
- Find a good plan and stick with it.
The latest recommendations by the Centers for Disease Control and Prevention are that we do some form of exercise on a daily basis. However, if you are a beginner I suggest three to four days per week at first. A great way to get started is to get the app “Couch to 5K” from iTunes. This app will provide you with instructions and a plan to go from the couch to a 5K race over a nine-week period. To explore information similar to that found on the app, visit RunningForBeginners.com.
Melanie Yunger is a local wife, mother and nurse practitioner who enjoys running for exercise. “I have fought the good fight, I have finished the race, I have kept the faith.” 2 Timothy 4:7
As always, please consult your health care provider with any questions or concerns.