Running has become quite popular over the last few decades, since it's an exercise that you can do in any terrain with very little to no equipment. Running has a lot of health benefits including exercising your heart and lungs, blood circulation, fat burning etc.
If you've always wanted to give running a try, but didn't know how to get started, here are a few guidelines for you.
What is running?
To understand the basic difference between running and walking - running is a way of moving our bodies forward where both our feet are in the air between the steps. It is generally faster than walking, but it depends on your running speed. Depending on the speed of your run, you can be jogging (slow run), running, or sprinting (fast run).
Preparation for running
If you are new to running, there are a few things you can do to prepare your body for this new movement.
- Start walking for 15-20 minutes at a comfortable speed two or three times a week with at least a day of break in between.
- During the first few times your breathing might feel a bit heavy. If it feels comfortable you can continue walking, but if it gets strenuous slow down your speed so you can breath comfortably.
- Continue this preparatory walk for at least 2 weeks or until you are breathing comfortably throughout the 15-20 minutes.
- Next try to practice interval walking. First walk at a comfortable speed for 5 minutes, then walk briskly (at a speed where your heart rate is fast and your breathing is heavy, but you are not catching your breath) for another 5 minutes, and then slow down and walk at a comfortable speed for another 5-10 minutes.
- Continue this interval walking for at least another 2 weeks or until you are able to breath comfortably during your brisk walks.
- As a next step try to increase the duration of the brisk walk. For example try 5 slow, 10 brisk and 5 slow. Then 2 slow, 15 fast and 3 slow.
- Continue trying out these combinations with the goal to increase your brisk walk to 20 minutes with a minute of slow walk before and after.
- Once you followed these steps you are ready to start running.
Start running
As you are now prepared to move from walking to running, here are the steps you can follow to begin running:
Step 1: Prepare your body for running
- Warm up your body by walking at a comfortable pace for 5 minutes.
- Towards the end of the 5 minute warm-up, start running at a comfortable pace for 30 seconds. As you start running you might breath heavily and your heart rate will go up. You might also start catching your breath.
- After the 30 second run, slow down and continue walking at a slow pace for 2 minutes. Your breathing should stabilize by the end of this walk.
- After the 2 minute slow walk, run again for 30 seconds.
- Continue two more cycles. 2 minute slow walk - 30 seconds run - 2 minute slow walk - 30 seconds run.
- After the last 30 seconds run, walk slowly for 5 more minutes so your body can cool down.
- Continue this routine for two weeks or until you can breathe comfortably while running. Run three times a week with at least a day of break.
- 5 minutes warm-up walk
- 30 seconds run - 2 minutes walk
- 30 seconds run - 2 minutes walk
- 30 seconds run - 2 minutes walk
- 30 seconds run
- 5 minutes cool down walk
- 5 minutes warm-up walk
- 45 seconds run - 2 minutes walk
- 45 seconds run - 2 minutes walk
- 45 seconds run - 2 minutes walk
- 45 seconds run
- 5 minutes cool down walk
- 5 minute warm-up walk
- 2 minutes run - 2 minutes walk
- 2 minutes run - 2 minutes walk
- 2 minutes run - 2 minutes walk
- 2 minutes run
- 5 minutes cool down walk
