by Eliza Sterling

Running is a phenomenal way to amp up your calorie burn and sculpt a stunning body shape. But if your previous attempts to embrace running left you gasping and vowing never to pound the pavement again, chances are you need to reassess your strategy. Remember, it’s not about sprinting as if you’re late for a train or trying to match the pace of a marathon runner when you’re just starting out. It’s about finding a rhythm that suits your fitness level and your comfort.

The Starting Line: Warming Up

Begin with a brisk five-minute walk to get your blood flowing at a brisk pace that won’t leave you breathless. Running is not supposed to feel like a sprint! A good measure of your optimal pace? If someone were to ask you a question mid-run, you should be able to answer in a concise sentence without gasping for breath.

Your Way or the High-Way: Applying Run-Walk Method

If you find continuous running a bit strenuous to start with, try this technique: Run for 1-2 minutes and then slow down to a walk for the next 2 minutes. Over a period of 4-5 weeks, build up to doing this ‘run-walk’ for 15-20 minutes. As you get fitter, gradually decrease your walking intervals. Your immediate goal is to run continuously for 15 or 20 minutes.

Safe Strides: Ensuring Your Safety on the Run

Running is a high-impact activity that can put strain on your joints. It’s crucial to take appropriate precautions and invest in the right gear.Here are my safety tips:
1. Get a good pair of running shoes; ideally, visit a specialist store and opt for shoes that provide adequate cushioning for your running style.
2. Invest in a high-quality, high-impact sports bra to prevent uncomfortable bouncing and potential damage to bust ligaments.
3. Don’t run on consecutive days. Give your joints a break by running no more than three times a week with a rest day in between.
4. Gradually increase your running volume. Even if you feel like you can tackle more, your body needs time to adapt to this high-impact activity.
5. Ignore speed – at least initially. Focus on building your stamina and comfort with running before worrying about your pace.
6. Incorporate strength training exercises such as lunges, squats, press-ups, and the plank to build strength and reduce injury risk.
7. Try incorporating yoga or Pilates into your fitness regimen to improve flexibility, avoid stiffness, and strengthen your core.
8. Don’t skip the post-run stretching. Consider using a foam roller to massage out tight spots in your muscles.
Remember, running should be enjoyable. Don’t push yourself too hard too soon, and always remember to listen to your body. Happy running!
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