A lot of people often write to me asking how did I begin running. Well, my answer is simple-by substituting a few meters of my morning or evening walk with a slow jog and then getting back to the walk. That’s how I began! You can do the same. Begin with small 1 to 2 km walk-jog-walk routines that you can practice and bring to slightly longer runs over the weekend. And also here are a few easy steps that you can follow.
Take time out to follow a routine
First, take 30 mins of your time each day and start with run-walk-run, at least 3 times a week. As you get regular after a couple of weeks, try and increase this to about 5 times a week. You can also try one minute of brisk walking, followed by one minute of jogging, and repeat this 10 to 12 times.
Keep it slow
Bear in mind not to go too fast initially. Keep it slow! Now you may ask, how to measure slow and comfortable pace? Well, you don’t really require hi-end gadgets for this. My measurement is simple- you should be able to run at a ‘conversational’ pace. As long as you are able to speak while you run, you are doing fine.
One of the biggest advantages of running is that very little gear is required. But, having said that, runners should invest in a good pair of running shoes. Now, by running shoes, I mean ‘running shoes’. Not cross-training, not walking, neither basketball nor tennis shoes. But running shoes. There are several good shoe brands available in the market. Drop into your nearest store, and pick a pair you find the most comfortable.
For women who want to start running, I would recommend well-fit sports bra, preferably made of a sweat-wicking material to keep you cool.
A fitness band or digital sports watch is also helpful. Initially, you can do with a basic one, but as you advance in your running and set new time goals you can invest in advanced watches with a GPS, heart rate monitor etc. You can also track your runs through mobile apps.
Will it hurt?
One of the most common questions I get is ‘Will my muscles hurt?’ The answer is yes. Of course, initially, they will hurt. Your legs will feel sore in the beginning, but if you keep up with the routine, the soreness will subside. Having said that, if you feel acute pain anywhere, take a break and stop running for a few days to let your legs recover. This will help prevent injuries and bust the myth “running doesn’t give you bad knees”.
Treadmill, soft loose soil, road or grass?
If the question, ‘where do I run?’ is bothering you, my reply is ‘run wherever you can, just do it regularly. Follow a routine’. Many experts will give you a list of pros and cons for each of the terrains. I personally prefer running outside. But for many, the weather or the surrounding may not be conducive.
What should I eat/drink before I step out for a run & during a run?
Well, something small like a banana before your run is good. And during your run, you can carry a small bottle of water. Sip, don’t gulp too much water at a time. You can also carry a balanced energy drink like Enerzal & keep sipping it occasionally. It is rich in necessary electrolytes and helps in replacing the vitamins lost through sweat, in order to re-hydrate you better. It is easily available at any chemist store near you. Once again, my tip will be to keep it simple. You don’t really require gels or expensive workout bars at this stage.
Am I ready to run a race?
Finally, setting a goal to run a race is also a great way to stay motivated and true to your routine. I do it all the time. So sign up for a race a few months away, and work towards a goal. Local races are a great way to start. Choose a race, set a realistic target and get moving. Set small and winnable goals, don’t overdo things, take adequate rest, and nothing can stop you!