Get fitter not bitter!
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Are you ready to run?
“I always thought, that I couldn’t run, its just not in my genes. But then Sukhada told me to try running on a treadmill and slowly, I knew it wasn’t as difficult as it seemed. Last week, I tried jogging at the park with my friends and it felt awesome! Everyone should try it when they can..”- a true experience of a client Ms. Asifa Sheikh..
Remember these pointers:
- If you feel out of shape, or you’re recovering from injury or worried about an existing condition, see your doctor before you start running
- Get a good pair of running shoes that suit your foot type will reduce the risk of injury
- Plan your runs. Work out when and where (the exact route and time) you’re going to run and put it in your diary. That way, it won’t slip your mind.
Running is free, you can do it anywhere, and it burns more calories than any other mainstream exercise. Regular running can reduce your risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control.
Starting out
- To avoid injury and enjoy the experience, it’s essential to ease yourself into running slowly and increase your pace and distance gradually over several outings.
- Start each run with a gentle warm-up of at least five minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs.
- Start walking for an amount of time that feels comfortable (anywhere from 10 to 30 minutes).
- Once you can walk for 30 minutes easily, include some running intervals of one to two minutes into your walking at a speed that feels comfortable.
- As time goes on, make the running intervals longer, until you’re running for 30 minutes continuously.
- Run with your arms and shoulders relaxed, and elbows bent. Keep an upright posture and a smooth running stride, striking the ground with the middle of your foot.
Set yourself a goal
- Whatever your level, setting goals is important for staying focused and motivated. Make your goals realistic to avoid becoming demoralised. Enrolling yourself for a dream run or a marathon is a good way to stay motivated to your goal.
Run with a friend
- It really helps to have someone about the same level of ability as you to run with. You’ll encourage each other when you’re not so keen to run. You’ll feel you don’t want to let your running partner down, and this will help motivate you.
Keep a diary
- Keep a diary of your runs. Note down each run, including your route, distance, time, weather conditions and how you felt. That way, whenever your motivation is flagging, you can look back and be encouraged by how much you’ve improved.
- With social media like facebook and twitter you can check in or post a pic of the evening sun, just to keep an interesting log of your run.
Compiled from NHS Choices by:
Ms. Sukhada Bhatte (RD, CDE-UK)
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