Whether you want to start an exercise program for the body or the mind, the key word is starting. It does not matter whether you want to walk or run as part of your healthy way of life. Each person has his or her own preferences and limitations. They will guide you in a specific direction of activity. Most people start and exercise program because of the health benefits, there is also a mind (mental) benefit that cannot be left out.
As a precaution, check with your Doctor if you have any heath related concerns. A chiropractor is also recommend to align your body; this can prevent pain as your exercise program gets into full swing.
It is not very difficult to start a running program, even if you have never done one before or are not physically active now. If you start properly, you will quickly discover for yourself the mental and physical benefits of running. Here are some easy ways to ease into a routine.
Plan to spend thirty minutes at a time three days each week. Space out the days to allow for recovery time between sessions. Anything more goes beyond fitness and into running for other purposes. In time, you may decide to run for competitions/races but that should follow a gradual increase in your distance and time.
Obtain good walking or running shoes. Do not sacrifice price too much, you do not need an expensive pair of ultra-runners, either. The right shoe for one person is the wrong shoe for another and will cause injury. When you get your shoes, break them in slowly by doing shorter runs or walking so you do not develop blisters. Then best way to break them in is to wear them around the house, this will give them time to fit to your foot.
Learn the basics of a good running technique. Keep your arms at waist level; relax your hands and shoulders maintaining good posture. Try to land softly in order to reduce stress on your knees and other joints. Find your stride; recent evidence has come to light that a toe-heel rather than a heel-toe strike is more efficient for running, especially for long distances. It also reduces stress and shock on your ankles and knees. Transitioning to a toe-strike can take time, however, as it requires muscles in your calves that have atrophied from heel-toe running.
Breathe naturally or focus on a breathing technique. One breathing technique is inhaling oxygen through the nose, fully expanding the lungs, and exhaling through a widely opened mouth. Your nose is a good filter for air, especially while running outdoors. Exhaling through your mouth allows your body to get rid of more carbon dioxide and heat with less effort. Try to breath based on your stride count. One breath in for the first step then one breath out on the second step.
Stretch after a run; there is little argument about the benefits of stretching at the end of each workout. Stretch out each muscle group, holding each stretch for at least 15 - 20 seconds.
Running is a great way to get fit or stay in shape while clearing your mind or taking time to think while your body goes through the natural, repetitive motions. Most runners will agree that it is good for your body and your mind.
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