Running is a versatile exercise that helps to improve your physical and mental health. You must have seen those marathon runners running for several miles without breaking a sweat. You must have wondered how they maintain their stamina and pace for running such long distances. However, there is one single answer to that. They are more consistent in their regime and practise and polish their craft over the years.
Though you may not have to practise for years if you don’t wish to run competitively, there are certain things that will help you gradually improve your stamina and performance. It can start with getting the right running shoes for you. Many brands design running shoes for women and men that offer much-needed support and protection while running. If you plan to take up running as a part of your fitness goals, certain things can simplify your journey. Here are four things you need to consider when you start running.
Your Current Physique and Stamina
Running might seem like a simple exercise, but it involves a lot of practice to learn the right form and improve your stamina. It has a very high impact and puts a lot of stress on your body. And if your body isn’t ready to take that kind of stress, you are more likely to burn out and suffer injuries. Therefore you must assess your current physical strength and stamina to understand where you stand and where you can start. You can’t expect to run a marathon if you haven’t run long distances before. If you are not in good shape or have joint problems, pulled muscles, or breathing problems, you need to know them before you start running. These problems might aggravate when you start running and can lead to further problems. You should start with basic exercises like stretching and cardio to prepare your body for running.
One might argue that they are starting to run to be in better shape, then how are they supposed to get in better shape before they start running? The key here is to start from the fundamentals. Before you begin to run, start walking and gradually build your stamina. That way, you can help your body adapt to the new routine and discover any health problems that may arise when you start running.
The human body is naturally designed for running. It has a natural gate that helps to run which evolved over thousands of years of evolution. But this natural gait can be supported with the right running shoes. Your body is capable of adapting to changes and compensating where it is needed. That means if your running shoes don’t provide the necessary support and stability, your feet are going to compensate for the lack of support leading to imbalance and injuries. Therefore, choosing the right running shoes is essential before you start running.
You can get your hands on different kinds of running shoes in the market. But you need to find the ones that suit your personal motion mechanics and the anatomy of your feet. As men’s and women’s feet are different in build and size, if you are a woman, it would be better to go for running shoes for women, giving you better fit, support and protection.
You also need to know what type of surfaces you will be running on. Different surfaces like concrete roads, running tracks or off road trails have different impacts on your feet. There are specially made running shoes for different surfaces, so make sure you consider your running surface before purchasing the running shoes.
Your Long-Term Goal
Everything you do needs to have a purpose. You should know why you are dedicating your time, energy and money to something and what you wish to gain from it. The same goes for running. You need to know your long term goals for running before you start running. Do you wish to run competitively in marathons and sprints? Do you want to lose weight? Do you want to take up running as a hobby or a general fitness interest? Asking yourself these questions will help you determine your end goals with running. Knowing why you are starting to run will also help you determine the course of your journey, set the right milestones and track your progress. You would also know the resources, time, and dedication to reach that goal.
As mentioned earlier, running can be exhausting for many who haven’t run before. That is why many beginner runners stop running and give up before they even start picking up the pace. The main reason behind that is they don’t have a clear goal in their mind. When you don’t know why you are doing a particular thing, you are more likely to feel discouraged and give up. But setting the right goals helps to stick to your process. When you keep reminding yourself why you started, you are more likely to push yourself ahead and not give up. So have a clear goal before you start running to better track your progress and stick to your routine even when you feel unmotivated on some days.
Every physical activity involves certain muscle groups to make the movement possible. These muscle groups need to be warmed up before putting stress on them through physical exercises. Therefore you should always warm up before you start your running sessions. Warming up involves stretching and dynamic exercise like lunges, hip flexors, jumping jacks, twists, etc. These exercises involve the major lower body muscle groups that are used in the running. You will feel a good stretch in your thighs, calves, buttocks and waist.
Warm up, stretch your muscles and tendons, and prepare them for the upcoming exercises. It’s also important to stretch after your running sessions to maintain the strength and flexibility that you have achieved after running.
Running is a great exercise to lose excess weight, tone your body and improve your overall physical and mental health. Depending on your goals behind running, you can determine your progress and set up a realistic routine to help you stay on track. Look for the best running shoes for women in India to get the much-needed support, fit and stability required for running.