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How to start running

Running is a great way to get fit. It is also a fairly low cost sport. For people who have never ran before, it may seem like a daunting and exhausting task but once started the mental and physical attributes of running become clearer. Here is a guide for the best way of getting into running.


Equipment First of all, the right equipment is required. To start with a cotton shirt and a pair of shorts or jogging bottoms is fine, but in the long run it may be beneficial to buy clothing specifically designed for running. The right shoes are the most important purchase any runner will make as different people have different types of feet and running styles. Before purchasing any shoes, go to a credited running retailer and get a shoe specific for the user's needs. Professional salespeople will be able to tell customers if they are overpronators, underpronators or neutral.


The motivation to run is as important as the action of running itself. In order to get the most out of running, it is advised that the participant makes a running plan. Aim to run for 30 minutes three times a week, with at least one rest day in-between. Since your brain releases endorphins during exercise, it is possible that it may take a mere three months before running a longer distance becomes tempting.


When starting to run maintaining a good posture is essential to avoid a running-stitch. Therefore, keep your hands and shoulders in a relaxed posture and keep your arms at waist level. While striking the floor, try to avoid bouncing. Instead, aim at landing as softly as possible as this will put less stress on your joints. Breathing The choice of a breathing technique is personal. Some runners prefer to breathe naturally while others follow a breathing technique. A tried and tested technique for breathing is to inhale through the nose, fully expand the lungs and exhale through an open mouth. This technique allows the body to get rid of carbon dioxide and heat, with little effort.


Professionals have as yet, not reached a consensus about the benefits of stretching before a run. The choice is again personal here. However, it is widely agreed upon that stretching after a run is highly beneficial. After completing a run, try to stretch out each muscle group and try holding each stretch for at least 20 seconds. Before partaking in any strenuous exercise for the first time, it is advised that participants consult their local GP.

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