Looking for a cheap but effective exercise? Try running
Running is perhaps the easiest, most natural exercise you can do, plus you can do it anywhere, any time. Here’s how to get started.
Before you begin
You will need good-quality trainers that are specially designed for running. Go to a specialist running store so the staff can advise you and possibly film your running action to analyse your form and biomechanics to identify the trainer that is best for you.
Getting started
Take it easy to start with. Set yourself a realistic target distance – of one mile, say. Walk the mile at a steady pace and time yourself. Try to improve your time at every session by increasing your walking pace. When you are comfortable power-walking, alternate between jogging and walking at 20-pace intervals. As your fitness levels increase, try to jog the full mile. When this becomes easy, increase your distances and your running pace. You will be pleasantly surprised how quickly your fitness levels improve. Start with one or two sessions a week, and build up to three or four sessions.
Running tips
Your running action should be heel to toe, so your heel hits the floor first followed by your toes and then pushes off into the next stride. If your feet are landing flat or toes first this needs to be addressed.
To burn body fat you only need to work at a fairly easy pace rather than running at full pelt.
Always warm up before a run and stretch your leg muscles afterwards.
Shin splints, sore knees and lower back problems can all be avoided by running on softer surfaces such as grass, running tracks or sand. If you’re using a treadmill, make sure it has a good-quality, flexi-deck base.
Include hill work, sprinting and interval training to up the intensity of your workouts and increase calorie output. Running the same distance at the same pace is beneficial, but it can become less challenging for your body. Mix it up and keep your body guessing.
Running is a fantastic exercise for your lower body and cardiovascular system, but don’t forget your upper body. Include press-ups, medicine ball or free-weight work and abdominal exercises for other body parts.
Train with a partner or friend to make it more fun and to keep you motivated or to join a local running club.
Entering a local charity event or fun run will give you a target distance to aim for and keep you focused.
Never train on a full stomach. If you’ve just had a meal, wait at least 60 to 90 minutes before going running.
Drink small amounts of fluid before, during and after training. It can be either water or sports drinks – the important thing to remember is ‘little and often’.
Remember to give your body days off from training so that the muscles can rest.
As your fitness levels improve, so will the health benefits. You will almost certainly sleep better, have more energy and look better, too!
*Always check with your GP before starting a fitness programme.