We are beginning a new year, and you might need to find a way to shed the unwanted pounds you gained during the holidays. Being overweight increases your risk of developing heart disease, diabetes and some types of cancer. Running is a great type of exercise that allows you to stay fit and lose weight. It is less expensive than going to the gym, and it involves less equipment. Running helps you burn 100 calories each mile, so it is a great way to get some aerobic exercise in. If you are just getting started with running, here are 10 running tips for beginners.
1. Start slowly
Many people believe they need to start out by running many miles. It is better to begin by using a walk/run system. If you try to run long distances at first, you are more at risk of having an injury or other health problems. You can run for three minutes and walk for one minute. It is wise to use a timer such as the Gymboss interval timer, to keep track of the amount of time you run and walk.
2. Check your pulse
It is important to monitor your heart rate when running. By exercising regularly, your heart will become healthier; therefore, you need to monitor your progress and make sure you are improving. Your heart beat should be a little lower each day. If it is not, you need to rest for the day because you are probably going too hard.
3. Keep a log
You need to keep track of your improvement. You need to write down your distance, time and heart rate each time after you run. You can also make note of your weight. Your distance should be increasing, and your pulse should be decreasing. Hopefully, your weight is also decreasing as you lose fat.
4. Set goals for yourself
You need to have aspirations and goals. One of your goals could be to run in a 5K, or you could set a goal to lose a certain amount of weight. Whatever your goals, you need to work hard to achieve them. Accomplishing your goals will give you a sense of pride and self-confidence. This in turn will push you yo break bigger and higher boundaries in the future.
5. Make sure you warm up
If you do not warm up before running, you could pull a muscle. Make sure you stretch before running. Stretching exercises are not an option, they are a necessity. After completing your run, you also need to take a few minutes to cool down. For instance, you might want to walk the last few minutes of your workout to relax your muscles.
6. Have proper running shoes
If you do not have the correct type of running shoes, shin splints or other injuries could develop. Go to a sporting goods store and buy you a good pair of running shoes. You will be more comfortable, and they will help prevent injuries.
7. Know when to stop
Do not be so focused on losing weight that you push yourself too hard. Listen to your body when it is telling you to stop. There is nothing wrong with getting tired; however, you need to stop if you experience dizziness, pain in your chest or pain in your legs or back.
8. Do not get depressed
If you are not making the progress you want, it is important to not get discouraged. If you are not losing as much weight as you want, just persevere, and you will eventually see results. No result comes overnight. Always keep that in mind.
9. Eat Correctly
You will make faster progress if you have the proper diet in addition to the exercise. As a rule of thumb, stay away from soda, drink lots of water, clear sugar from your diet, load up on vegetables and fruits, and stay away from while bread and white rice. Instead eat brown rice, quinoa, and oat bran bread.
10. Run with a friend
Find a friend who will run with you. You can push each other. Partner workout is the best kind of workout because it helps motivate each partner. Find someone you believe is driven and motivated, and pair up with them.