by Clarissa Hartley

A radiant woman jogging in a sunlit park with an energetic smile on her face, exemplifying the joy and health benefits of taking the first steps into a running routine.

The past year has witnessed a huge surge in the popularity of running. With fitness centers closed and people weary of being stuck within four walls, the appeal of running has soared by a whopping 117%, according to a recent survey. The reason for this has been clear: running offers an amazing, accessible, low-cost path to a high fitness level. Plus, it offers cardiovascular benefits, decreases the risk of certain cancers and dementia, and can brim you with endorphins, enhancing your mood.

Starting a running routine, though, can seem somewhat overwhelming if you’re new to the sport, haven’t done it in some time, or are just looking to shape up again. Fear not, ladies! Here’s how to rediscover and embrace the joy of running while keeping it enjoyable and not overly challenging.

Investing in the Right Gear

Two essential elements of a running kit that you should pay close attention to are the right shoes and a supportive sports bra. The exact brand or price are less important than finding items that fit well and support your unique running style and body shape.

Specialist running stores frequently staff keen runners who can guide you to shoes that accommodate your unique running style, and can analyze your foot type – high arch, neutral arch, or low arch – to ensure you’ve got the right level of support and cushioning. If you’re petite or curvy, do not forget about a high-impact sports bra that helps you feel more comfortable while running and prevents lasting damage to ligaments.

Getting Started: Walk Before You Run

Begin with a simple walk/run session, especially if it’s been a while since your last sprint or if you haven’t run before. Start with a brisk five-minute warm-up walk, jog for a minute, walk for a minute, and repeat for around 15-20 minutes as per your comfort level. As you acquire stamina, reduce the walking intervals within these sessions. Be patient and let your body adjust gradually.

Balance Your Training Schedule

Though commitment and consistency are important, remember that your body needs time to recover, especially when embarking on high-intensity activities. So avoid running on consecutive days and allow for at least one rest day between runs. On these days, opt for lower impact exercises like swimming, cycling, or yet another brisk walk.

Focusing on Gradual Improvement

Don’t fret over speed when you first start. Your initial pace might feel slow, but keep in mind that progress takes time. Aim to jog at a comfortable pace where you could still carry on a conversation. You will naturally pick up speed as you continue the practice.

The Importance of Post-Run Stretches

Stretching your quadriceps, hamstrings, calves, glutes, and lower back muscles after each run can prevent stiffness and increase flexibility, enhancing your running prowess over time. Hold each stretch for at least 30 seconds to reap maximum benefits.

As in life, your running journey might initially seem challenging, but trust the process and take one step at a time. It gets easier, and with a regular thrice-a-week schedule, you’ll be running with the wind before you know it!

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