If you have been considering starting a running routine, there is no better time to start than now. The changing of seasons from Summer to Fall bring about cooler weather that makes this the ideal time to start running. I love running in the fall and winter because I don’t become overheated and I feel as though I have more energy in the cooler temps. The other reason is because running gives me the discipline and reason to go outside during a period when I may normally stay indoors.
The Benefits of Starting a Routine NOW
Allow me to offer a little nudge as to why you should start your routine now.
• Physical Health: This is the obvious reason for starting and staying with any exercise routine. If you want to address issues with how to manage your weight, blood pressure, blood sugar, or a host of health maladies related to a modern sedentary lifestyle, you need to create some movement.
• Mental Health: This area of health is finally getting its due for a major reason why you should exercise. Research consistently shows that exercise does an amazing job in relieving stress and anxiety, providing you with better focus, calm, and clarity. Just last week I posted a video about how a walk for as little as two minutes can help relieve stress and return a clarity to your mind.
• Mental Wellbeing: Not to be confused with Mental Health, Mental Wellbeing is focused on your outlook on life. Exercise releases endorphins in the brain, making us feel better and more optimistic. This better wellbeing allows us to better handle the stressors that come up during any given day.
If you have further doubts about whether you are ready to start a routine now because of your age, current health, or because you have never had an exercise routine, I’ll alleviate those concerns now.
You can start running at any age and there are countless articles of people discovering or re-discovering running well into their senior years. So don’t let age be the thing that stops you. If you worry about how running will impact your knees or other joints, you shouldn’t. Researchers have found that running actually strengthens your joints as well as the bones. As with any exercise routine, consult with your doctor first and shar with him/her what you want to do. Your doctor may be able to provide you some very specific exercise information that exactly fits your health needs. And if you are unable to run, that is ok! Start by walking and then build up into a running routine. Just start moving and start today!!
- See your doctor: This is especially important if you have not regularly exercised. Tel the doctor that you want to start a running routine and ensure that you physically ready. The doctor can also recommend routines that fit your specific health needs.
- If you have a retailer dedicated to runners, visit them for a fitting. Properly fit shoes will prevent injuries, and in general make your periods of exercise more comfortable. Being cheap on shoes is not the best plan as not all feet fit the same, and thus you want shoes that specifically fit the differences of your feet. Here is an example; Me, being the Wide-Body, carry around more muscle weight than the average guy who runs track. Thus I need shoes that are designed for “Clydesdales” (Men who weigh more than 205lbs). Certain shoes styles and certain manufactures will not work for me, but by working with a good retailer, I can find the shoes that meet the needs of my feet. If you don’t have access to a quality retailer, then check out this article for what to consider when buying shoes. https://www.verywellfit.com/how-to-buy-the-right-running-shoes-2911857
- Don’t over do it in the beginning: You will likely feel a little stiff or sore after your first few times out. That is normal and should be welcomed. This tell you that muscles are being used in a good way. Nonetheless, the goal is not to have you run a marathon tomorrow. The goal for now is to start exercising and to create a consistent pattern of exercise. Over doing exercise when you start will leave you hurt, disappointed, frustrated, and likely injured. Set a goal to improve with each week in manageable increments.
- Employ the interval method: One way to prevent “over doing it” is to use the interval method of running for one minute, then walking for one minute, then running again for a one, etc. You eventually build up to longer periods of running until you are strong enough that all you do is run. There are several run/walk routines you can find on the internet, here is one that I think is pretty good: https://www.realsimple.com/health/fitness-exercise/workouts/how-to-start-running
- Enjoy!: Have fun with your exercise. Look around as you run and you may be surprised at the things you see that you never notice while driving. Listen to podcasts and expand your knowledge. Use this time to meditate by clearing your mind. But whatever you do, enjoy the time you are putting into yourself and enjoy the results of that dedication and discipline.
In upcoming articles, I’ll do a few features on proper form and equipment to consider before your next run.