Physical check-up
Running is a very simple sport. After all, everyone knows how to run because it is an in-built instinct designed for our protection. When running for exercise however, we need make sure we are ready for some of the stresses it can have on our bodies.
Any beginner who has no previous exercise history, who has been a smoker in the past or who is using running as part of a weight control program should consult a doctor before heading out into the great outdoors. A physical examination will highlight any cardiovascular or heart problems that may go unnoticed until submitted to the unfamiliar stresses created by running.
Self-assessment
Once given the all clear, you are almost ready to venture out into the unknown. Before you do so though, you firstly need to carry out your own personal self-assessment of your level of fitness. This will determine how far, how fast and how often you will run to start off with. It will also help in identifying short term goals that can be achieved on the way to a bigger long term goal.
It is best to make a cautious start, running well within your own capabilities for at least the first month as this will make the running more enjoyable. If you are honest with yourself when assessing your initial level of fitness, you should make steady progress and maintain your motivation and enthusiasm for running.
Reasons to run
The goals you set yourself will depend upon your motivation for running. Common reasons for taking up the sport are:
- Improvement to general health - running is one of the most efficient ways to get fit and healthy with noticeable results in a relatively short space of time.
- Weight loss - there are few better ways to burn calories quickly to aid a weight loss program.
- Stress reduction - the freedom and sense of escape that running can provide can eliminate a stressful day in minutes.
- Social activity - many people run merely for the enjoyment of participation and the social interaction that comes with it.
- Entering a specific race or event - running events can increase your self-esteem, fitness and confidence. It's also a good way to raise money for charity.
It is important to remember that not everyone who runs wants to be a champion. Most people merely do it for the enjoyment and the sense of personal satisfaction they get as they watch themselves progress.
First steps
Running straight away may be beyond your current capabilities, but you can still make a start.
Begin by taking brisk walks of two to three miles that will stimulate all the muscles and respiratory systems that are used in running. Gradually you can introduce short running phases of one to two minutes until you can eventually run the whole three miles. There should be no time limit to when you achieve this as it is a matter of progressing at a pace with which you feel comfortable.
Achieving a level where running for sustained periods is manageable may be your only goal, but there is no reason why you should stop there. The more you run, the easier it will become and you can set yourself new goals including greater mileage and running faster than before. There is no limit to what you can achieve.
Important points to remember
- See a doctor before you start if you have not exercised much before.
- You do not have to want to be a champion to take up running!
- Assess realistically your current level of fitness.
- Don't try to do too much too soon - steady progress will bring you great personal satisfaction.
- Above all, remember - you're running to have fun!