How to Start Running

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There are more than 700 marathon events throughout the country every year, and that number is growing. It’s a fact, American people love to run, and it’s not surprising because running is great for your health. Runners who cover at least ten miles per week lower their risk of high blood pressure by 39 percent and reduce their chance of high cholesterol by 34 percent.  Running also has a number of other health benefits, such as strengthening your bones, improving concentration, reducing insomnia, increasing longevity and of course, helping you maintain a healthy weight.

With all those benefits you can see why it is such a popular sport. But it’s not quite as simple as just putting one foot in front of the other. If you’re new to running there are a few things you need to take into consideration before you hit the road, the track or the treadmill.

Putting your First Foot Forward

Though you may not realize, the best way to get into running is to start walking. Regular walking will strengthen the muscles and tendons in your legs so that your body will become used to the impact of running. Build up gradually starting with a 30 minute brisk walk twice each week for one week and then four times on the second week. For the next three weeks building up a combination of walking and running, alternating between a five minute running burst and one minute of walking for thirty minutes.

Picking up the Pace

Once you get your pace going you can quite safely increase your running time by10 minutes per week as you build up your endurance. Try not increase your time or speed too soon, this will only increase your risk of injury and make you feel frustrated when you can’t meet your goal. Speeding up your pace puts extra strain on your musculoskeletal system so you should develop your endurance before picking up your pace.

Staying in Good Form

Everyone’s running style is different but it is important to keep to a good running form in order to put minimum impact on your joints, reduce your risk of injury and increase your efficiency. As you run remain relaxed, keep your chest forward and your shoulders down. Maintain an even pace. Your feet should hit the ground beneath your hips with soft footfalls. Your torso should be straight, avoid the temptation to lean forward otherwise you will put extra strain on your lower back. Keep your hands loose and your elbows close to your waist so that your arms don’t swing.

Be Kind to your Feet

If you’re serious about running regularly you should also make sure that you have appropriate footwear. Running shoes are made specifically to cope with the impact that running produces. The right shoe for you will depend on a number of factors including your weight, how often and where you run, and the height of your arch. If you’re a new runner you can get an evaluation from a specialty running store.

Running is a great way to stay healthy year round. With these tips you will be ready to conquer your first marathon in no time!

Here's to your wellness,

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