Ever since the pandemic hit, running has become a new exercise regimen and stress reliever. With minimal equipment needed, it's a great way to get a solid workout. It can be tough to get started, especially when you don’t know where to begin. But it’s one of the easiest exercise routines to get into. Here are five tips to crank up that running mojo:
1) Buy proper running sneakers
This is essentially the only piece of equipment you need, so make sure you invest in a decent pair. They don’t have to cost $100. You can find a pair of name-brand sneakers for around $30 online at places like DSW, Amazon and Kohl’s. Good running shoes prevent injuries and will make your overall running experience more enjoyable.
2) Warm-up and stretch
Be sure to warm up by walking for 5-10 minutes. Also do some light stretching to prepare your body for the workout. This can be as simple as an overhead stretch or touching your toes (or knees or shins, depending upon your flexibility).
First-time runner? Start with a 1:1 walk/run ratio. This means walk for 30 seconds followed by 30 seconds of running. Keep gradually increasing the time based on your comfort level until you run for 10 minutes straight. From there, keep adding 3 to 5 minutes to your running. Once you’re reached 30 minutes, you’re ready for your first 5k. There are many virtual races online that will even provide you with a t-shirt and medal.
4) Think about calorie burn
Walking 4.0 mph for 30 minutes burns approx. 150 calories per hour (depending upon your weight), while running 6.0 mph for just 15 minutes burns the same number of calories – more bang for your buck. This is helpful if you’re pressed for time.
5) Get lost in your mind
Going out for a run is a great way to relieve stress. Just focus on breathing and form (shoulders back, arms relaxed) and think about things. Let your mind wonder or put on some music and tune out the world. You’ll get so accustomed to working out all of your worries during your run that you’ll look forward to your next workout!
*Bonus Tip: Set a Goal
Sign up for a 5k and start training. Then you have no excuse for missing your regular run. You’ll need to train properly in order to be prepared.