How to Start Running in 6 Easy Steps

So you’re thinking about starting to run

I’m assuming you’re in good physical condition and injury free.  Running is an excellent choice as it is one of the best cardio exercises for burning calories and strengthening the heart.  You’re aware that other women over 60 are running and that they all have good things to say about how they’ve improved their physical and mentally health.  Bravo to you for listening to us!

RunningBangTaoBeachWhat do you do?  Should you put on your old runners, a pair of sweats, and head down the road going as fast as you can?  Absolutely not!  This will guarantee that you’ll only run once, and all your good intentions to get in shape will be gone, replaced by a terribly sore and aching body.

Running is so easy, but it does require some planning.  Taking the effort to carefully plan your running points you in the right direction towards a successful and continuing running experience.

Here are 6 easy steps on how to start running

  1. Prepare – There are things you need to do prior to running:
    1. You need to mentally prepare for running by acknowledging that you are running for your overall health and fitness. This acknowledgement means that you will not focus on your running performance.  It is important to accept that you are not running to be competitive and that you are not ‘proving’ you are in the same shape you were as a teen or young adult.  The running experience should be stress free and without performance expectations so you can relax and enjoy the exercise.
    2. You need to pick your running outfit. Get a good pair of running shoes and exercise clothing that has no rough seams to reduce the likelihood of abrasion and bleeding.  Socks should be out of a wick-able synthetic material to keep the feet dry and prevent blisters.
    3. You need to pick a running route. It should be somewhat traffic free, scenic and/or interesting, and if possible, start from your front door.
    4. Now all you have left to do is pick a day and a time to start your run, and be ready to start it then.

These preparations consciously put you in charge of the run, taking ownership of it.  This goes a long way in making your run a special time for you to do something important for yourself.

  1. Focus on Run Format – Your first run should be an ‘out and back’. You head out for say 10 minutes, and then turn around and return to where you started.  This will give you a first run of 20 minutes.  Walk for the first 2-3 minutes, walking slowly then faster and faster.  Start running slowly and increase only slightly, remembering that it is not a race.  Vary walking with the running if you find you are getting out of breath.  To check that you are not running too fast, do the talk test.  Can you speak without being winded?  If not, slow down.Half2006 with Andrew 2
  2. Focus on your Running Form – Run like you are a puppet with a string pulling up at the top of your head. Your head should be held high, back straight, shoulders back and arms swinging by your sides.   Think about your form as you run and if you find you are squeezing your arms and raising your shoulders, relax into the puppet form.  This posture will help preve
    nt injury and reduce fatigue.
  3. Enjoy your Run – Look around, enjoy your run and the moment. Let go of your day as you run and you’ll find yourself in a mindful state of focusing on the here and now, your form and the route scenery. Let your mind empty of thoughts.  You may also find you can focus on a specific problem and maybe solve it!  And smile, nodding to other runners, who may also be beginners just like you.
  4. Cool Down – Once back where you started do a short cool down, the reverse of how you started. So you’ll go from running to fast walking and gradually to slower walking.  You’ll feel your heart rate lowering and your body relaxing.  Do some simple body and arm stretches, even if it’s just swaying your body around, lifting your arms and then hugging one knee then the other.  A few simple stretches helps the muscles relax and prevents stiffness the following day.
  5. Treat yourself – After your run treat yourself to a nice warm bath or shower, some fruit, maybe a cup of tea, and listen to relaxing music. Allow about 15 minutes for your body to relax and recover from the exercise.  Think about how good you feel.

Give yourself a day or two off after your run before you go out for another. If you are stiff, run for the same time out and back, but if you’re okay add 5 minutes to the total run time.  Be careful to add no more than 15 minutes a week.  A 45 minute run is a good time goal for a regular run.  And running about 3 times a week is an excellent way of maintaining overall fitness and feeling great!

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This article was first published by published by Sixty and Me, a website and newsletter specializing in being passionate about living well, embracing change, trying new things, meeting new friends and exploring new lifestyles. Please click this link to access the article.

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