Editor’s Note: This story was originally live on the cheap.
As I write this, I am suffering from sore feet from a half marathon I completed two days ago. For most of my life I was probably one of the least athletic people on the planet and never thought of running for fitness, but here I am, half marathon is a runner who has run his 3 times and achieved numerous his 5Ks and his 10Ks.
That’s the great thing about running. Anyone with the will can do it, and he is one of the cheapest exercises. If you’re ready to make the leap from couch potato to runner, follow this step-by-step guide to learn how to start running for fitness.
1. Talk to your doctor
Even if you are perfectly healthy, it is recommended that you consult your doctor before starting any exercise. If you have health problems, your doctor can give advice on how to modify your workouts and do it safely.
After all, you don’t want to get hurt while running. Injuries are a surefire way to stop your fitness level prematurely. (In my words: I suffered a stress fracture in my femur after trying to have a good time at 5K. I won an award and was bedridden for about four months afterwards.)
2. buy shoes
Unless you plan on running barefoot (not recommended for beginners), you’ll need supportive athletic shoes to cushion your feet.
Brands like Asics and New Balance are runner favorites, but a cheap $20 pair from Target or Walmart will do just fine, especially if you plan to run short distances (6 miles or less at a time). The most important factor is not how much it costs, but how comfortable it feels on your feet.
But don’t buy cheap pairs that are unsupportive and cause injury. It’s worth the extra $20 for shoes to avoid hundreds of dollars in medical bills.
3. Have a training plan – but be flexible
The best way to reach your running goals is to know how you get there.Even if you don’t plan to race, Runner’s World has training plan For absolute beginners, starting with short runs with walking breaks in between.
Several free or low-cost smartphone apps are also available. Alternatively, you can print your plan and use your watch to time your walks and runs. Remember, these schedules are not impregnable, so if you feel the need to repeat for a week, that’s perfectly fine.
If you’re really unwell — you can’t get around town because of the wind, for example — put off running for a while and start a walking program to increase your fitness level.at the Mayo Clinic Helpful tips to get you on the road to better health.
4. Expect setbacks
You’ll probably get frustrated as you get more miles under your belt. Maybe you’re pulling a muscle, or you’re so busy at work that you don’t have time to run all week. These bumps on the road are discouraging, but no reason to stop. When they occur, simply accept them and think of ways to avoid them in the future.
For example, you may find you need to stretch more after your run, or you may want to wake up an hour earlier to complete your run before work.
Five. set realistic expectations
When I first entered the race, I was in awe of the people in front of the starting line. His 35-minute finish on mine looked decidedly glacial in comparison. And I felt sick. But I quickly realized that these speed demons were the exception, not the rule.
With practice, you might get faster one day, but most likely you won’t. And there is nothing wrong with that. After all, I started running for fitness and fun, not for the Olympics.
Set realistic expectations and goals, and celebrate your victories instead of comparing yourself to others. Hitting achievable milestones motivates you to keep running.
6. Keep trying
After completing your first 5K, you can continue to improve as a runner by training for 10Ks, half marathons, and even marathons.expert runner Hal Higdon I have an excellent plan for any distance race. All include cross-training and rest days, making them ideal for beginners.