Calorie burning benefits aside, when you first taking up running as an exercise, it’s important to learn the basics, start correctly, and also know about potential dangers of running. If you’re over 40, overweight, or have underlying health issues, consult your doctor beforehand. Excessive running comes with its risks too, like runner’s knee, skin chafing, and heart complications.
To begin with, make sure you have the right clothes and shoes. Moisture-wicking comfortable clothes, a good sports bra, and sunscreen are musts. While standard tennis shoes may work for the first few times, you may want to invest in a good quality pair of running shoes with adequate cushioning and support to avoid injury. Next comes picking the day to start, as well as your route. Avoiding busy streets and choosing more solitary routes might make you feel less self-conscious and more confident about getting into the exercise. Make sure you warm up before you start.
It’s also important to start slow and gradually work your way up to longer distances and higher intensity. Muscle soreness (delayed onset muscle soreness or DOMS) after the first day is common so take it at your own pace, even if that means skipping a day or two in between and picking it up later. Pay attention to your breathing and slow down if you’re gasping for air. A nice and even controlled pace is what you’re aiming for. At the end of the day, running is a great way to be outdoors and enjoy nature too.
