Running is not just for thin people, but for anyone who wants to keep fit or lose weight. If you want to start running, you need to start slowly to get your body used to the demands of the sport. Here is how you can get started:
Visit your Doctor
If you haven’t done much exercise for a long time, you must visit your doctor. They can perform a physical to check your blood pressure and cholesterol levels. They could even see if you have any medical problems that could prevent you running, and advise whether or not it’s the sport for you. Don’t start running without their blessing.
You need to start moving to help your body adapt, but stick to walking at first. Start by walking briskly for 20-30 minutes each day for 6-8 weeks. Make sure you take breaks so you don’t become breathless. Then begin adding five minutes to your walking time, and try moving faster for 30-second intervals during your walks.
Increase Your Pace
When you are able to walk for an hour, you may start to run. To warm up, just walk for about five minutes first and jog for 30 seconds afterwards. Then slow down for two minutes and jog again for 30 seconds. Keep doing this throughout your hour-long walk. Start increasing your running time to 45 seconds twice a week, and then increase it again to 60 seconds when you feel you are able to.
If you want to lose weight, you’ll need to eat more healthily. Talk to your doctor, who will tell you how many calories you need to consume every day as you start losing weight. Eat lots of fruits, vegetables, reduced-fat dairy products and lean meat. Remember to keep hydrated and drink plenty of water, especially when you’re running.
You may not feel like exercising sometimes, so just get up and do it anyway. On some days, you may feel slow and not at your best but you will get better. Think about what you want to achieve, and your efforts will have all been worthwhile when you eventually accomplish it.