3 Tips to Start Running

Running is a sport that is easy for everyone to try. You can run almost anywhere, at any time and running does not require much equipment or training to learn the proper technique. Running can also improve your cardiovascular endurance and help you manage your weight. This sport is also very social, as you can just as easily run in groups as you can on your own.

Not sure about how to start running? Here are three easy tips for entering the world of running that will help you to achieve your fitness goals!

1. Make Sure the Shoe Fits

Above all, the most important thing you should consider before running are the shoes that you wear. Your running shoes should be more absorbent, stable, flexible and weigh less than walking shoes. The first step is to consult a professional to make sure that your shoes fit properly. For example, flat feet require a shoe with a different amount of arch support than someone with a higher arch. Wearing the proper running shoes will make a difference in your overall comfort and well being. A good pair of running shoes is a worthwhile investment because they usually have a lifespan of 700-800 km.

Read more about your foot type.

2. The Five-day Rule

The key to improving your cardiovascular endurance is being consistent with your fitness actitvity. It is important to run intermittently during a 5-day period and recommended to run every other day to allow your body to rest for a day  in order to avoid injuries while practicing regular physical activity.

3. Control Your Intensity

When you are a beginner at running, it is recommended to start your training with intervals of walking and running. At the beginning, this will help you to stay motivated and allow you to set and reach achievable goals. Interval training is also a great way to protect your body from injuries, one of the most common reasons why people stop running. A common mistake with runners is that they try to do too much, too fast and for too long when they are just starting off. Begin by running for only 30 minutes while alternating periods of walking and running throughout. For example: 1 minute run for 1 minute walk for the first 30 minutes. And then, increase the ratios to 2:1, 3:1, 5:1 and so on until you are able to run for 30 minutes consecutively. A fitness bracelet is a great way to monitor your  progress and gradually set new goals.

If you follow these steps to start running, you will be able to achieve your fitness goals in no time while staying motivated and avoiding injuries. The benefits of running are both physical and psychological and before you know it, you will start seeing results. The key is to run in the right running shoes, gradually and regularly.  

In collaboration with Jacques Mainguy.