How to Start Running Again After a Break
1. Set Realistic Goals:
- Start with a manageable goal, such as running for 15-20 minutes three times a week.
- Gradually increase your distance and frequency as your fitness improves.
2. Choose the Right Shoes:
- Invest in a good pair of running shoes that provide adequate cushioning and support.
3. Start Slowly:
- Begin with a walk-run routine. For example, walk for 2 minutes, then run for 1 minute.
- Gradually increase the running intervals and decrease the walking intervals.
4. Listen to Your Body:
- Pay attention to any discomfort or pain. Stop and rest if necessary.
- Don't push yourself too hard, especially in the beginning.
5. Warm Up and Cool Down:
- Always start with a warm-up (e.g., brisk walking or dynamic stretches) and end with a cool-down (e.g., gentle stretching).
6. Stay Hydrated:
- Drink plenty of water before, during, and after your runs.
7. Build Gradually:
- Increase your running distance by 10-15% per week.
- For example, if you ran 2 miles last week, aim for 2.2 to 2.3 miles this week.
8. Rest and Cross-Training:
- Allow yourself rest days to give your body time to recover.
- Incorporate cross-training activities (e.g., cycling, swimming) to improve your overall fitness.
9. Proper Form:
- Pay attention to your running form, including posture, stride, and foot placement.
10. Stay Motivated:
- Set short-term rewards for yourself (e.g., a new playlist or a new running outfit).
- Find a running buddy or join a local running group for support and motivation.
11. Be Patient:
- Regaining fitness takes time. Don't get discouraged if you don't see immediate results.
12. Nutrition:
- Fuel your body with healthy snacks and meals to support your training.
13. Safety:
- Choose well-lit and safe routes, especially if running in the dark.
- Share your location with a friend or family member for added safety.
14. Track Progress:
- Use a running app or a simple journal to track your progress.
15. Celebrate Milestones:
- Acknowledge and celebrate your achievements, no matter how small they may seem.
Remember, starting again is an opportunity to improve and become a stronger runner. Enjoy the process and the freedom that running brings!
-
2 Leg Supine Elevated Bridge – Core Exercise Guide
Exercise Advice: Align feet under knees close to hips.
-
Treadmill Workouts to Lose Weight
Did you Know?In order to burn body fat and lose weight, make sure that
-
Bodyweight Exercise Guides with Photos and Instructions
Included below is a wide variety of different exercise
-
Scissor Cross – Core Exercise Guide with Photos
Exercise Advice: In supine position, lift legs straigh
-
One Arm Lateral Raises on Exercise Ball – Instructional Guide
Exercise Advice: Sit on an exercise ball with your bac
-
Romanian Deadlifts Two Kettlebells – Kettlebell Exercise Guide
Exercise Advice: Take a shoulder width stance and hold
- Exercise Guides
- Smith Machine Close Grip Bench Press – Triceps Exercise Guide
- Incline Bench Cable Flyes – Chest Exercise Guide with Photos
- One Arm Pronated Dumbbell Extensions – Triceps Guide
- Real Rules To The Weight Loss Lane
- Lower Back Twist – Stretching Exercise Guide with Photos
- Lying Dumbbell Curls – Biceps Exercise Guide
- Military Press – Kettlebell Exercise Guide with Photos
- T-Stabilization Lockout – Core Exercise Guide with Photos
- Seated Dumbbell Extensions – Triceps Exercise Guide
- Two Hundreds – Pilates Exercise Guide with Photos
