Want to get into running? Here is a checklist

Why is Running important?

Running is the easiest physical activity you can choose to keep yourself fit with little equipment. You don’t have to be a marathon runner to enjoy the benefits of Running. It isn’t just good for your body, but also to maintain your mental health; stimulates and promotes emotional well-being. Being a moderate-vigorous aerobic exercise, running offers Physiological, Psychological, and Cardiovascular health benefits.

Things you need to know before running

Never start your running without doing warm-up exercises. Start your warm-up exercises with body stretching and then include hip exercises like hip rotation, and bending exercises. Add neck and shoulder exercises like neck rotation, shoulder rotation, arm stretches and many other basic exercises. Later on, start jumping jacks for 15 minutes or however you feel convenient, and then start walking on your toes for easy regulation of blood. Finish your warmup exercise with breathing exercises.

Benefits of Running

• Running helps to build strong bones and helps in weight management,? strengthens your muscles and ensures efficient flow of blood throughout the body.
• It improves your cardiovascular fitness; that lessens the rate of heart attacks in the body and helps to burn calories and reduce weight and improves your immunity and improves glucose regulation; lowers the risk of diabetes.
• It is not only physiological, it also helps with psychological problems; improves mental health, freshens your mind and strengthens your memory power. It helps to maintain a good memory, it helps guard you against Alzheimer’s disease .
• Running keeps your energy levels high and builds your stamina. It also improves your immunity and keeps your body fit from both inside and outside.

How to choose the Running shoes

Do not wear poorly fitted shoes as they cause injuries. Know your shoe size measurement and try them on before buying it. they should bend easily. Make sure that the shoes are comfortable for running. Do wear socks with shoes.?

Things to know while running

• Do consult a doctor before running if you are 40 or above, and check your family history for heart diseases. Make sure that you are healthy enough to run before actually starting with the exercise.
• Add more activity to your running schedule like meditation, yoga, and breathing exercises to be more active during the day.
• Find a perfect place that keeps you motivated to keep running and somewhere you feel at ease. You can listen to music while running to keep yourself motivated.
• Always start with a slow pace to avoid muscle pulls and cramps. Increase your pace every 2 days until you reach the ultimate goal.
• Do not get disheartened to not find any changes; be patient and you will find the changes gradually.

Runner’s diet

Fruits and Vegetables

Fruits and vegetables help you get stamina to run as they comprise of various vitamins, minerals and antioxidants.

1. Calcium: Tofu, Yogurt, Broccoli
2. Iron-rich foods: Peas, Lentils, Cabbage and Beans
3. Vitamin C: Red and Green Peppers, Broccoli, Potatoes

Lean Proteins

Lean proteins like Fish, beans, lentils and Tofu for a healthy functioning of the body.

Healthy Fats

Healthy fats like Olive Oil, Avocado and Nuts help in blood sugar control and reduce body inflammation.

Healthy Carbohydrates

Healthy carbohydrates like Rice, Whole grain breads and Oatmeal help to control weight, boost energy and keep your heart healthy.

Side Effects of Excess Running

• Excessive running can result in leg injuries, weaken your body and cause a gradual decline in energy levels.
• It can diminish your appetite, induce mood swings, and make you feel unwell, and can disturb your quality of sleep.?
• Prolonged overrunning can reduce your recovery rate, challenge your ability to maintain proper running form, and ultimately lead to the development of Runner's knee and Shin Splints and muscle tears.

Conclusion

In conclusion, running is not only a physical activity; it is a transformative lifestyle that promotes physical, mental and emotional well-being. Even if running is a healthy exercise, it has its risks. To keep your body fit you need to run, but you need to know when to stop or when to take rest for the proper functioning of the body. The simplicity, accessibility and versatility of running makes it easily accessible to people of all ages.