Why Run?
Running outdoors is one of the easiest and best ways to stay fit. It is one of the greatest fat burning exercises there is – whether you are trying to lose a substantial amount or simply trying to manage your current weight, running is ideal.
Studies have shown that regular running can significantly reduce your chances of developing many heart, bone and physical conditions in later life such as osteoporosis, diabetes, hypertension and heart attacks. It does this by strengthening the cardiovascular system and lowering blood pressure.
Running and jogging also provide clear benefits to your mental health. Having a positive effect on your life, relationships and your ability to manage stress. Completing a run or hitting a weight target from running also gives you a feeling of achievement which can boost self-esteem and confidence in your everyday life.
Clothing and Footwear
The clothing worn for running can vary depending on the conditions and type of running involved. Most runners prefer to wear lightweight and breathable clothing that will allow them to stay cool and run longer, such as a vest and shorts. However some people will run whatever the weather, so staying warm and dry is vitally important. There are various types of lightweight but waterproof jackets available for running in wet and cold conditions.
The single most important thing you need for running is a pair of adequate running shoes to suit you and your running style. Buying the wrong type of shoe for your feet and running style or using a shoe beyond its effectiveness are common causes of injury.
Running in a shoe that is too small or likewise too big can cause a range of toe and foot problems. There a many variables that will effect the type of running shoe for you, such as your biomechanics, weight, the surfaces you run on, and the shape of your feet – unfortunately there are no general guidelines for the type of feet you have and the shoe best suited to them, so the best thing to do is shop at a specialist running shop where you can get informed advice.
Enjoying your running
Here are four simple pointers that will allow you to get the most from your running whilst continuing to enjoy it too!
1. Build at your own pace
To increase the benefits of running you will have to in turn increase the distance or amount of time you run. However, pushing too hard too soon will only lead to injuries and exhaustion and will not help you. Your body will tell you when it has had enough and when it is capable of more.
2. Stretch
Running on a muscle that hasn’t been properly stretched can lead to various types of injuries that can stay with you for some time so it is important to stretch prior to your run. Having flexible muscles is one of the best ways to prevent direct injuries to your muscles and will also reduce the risk of chronic injuries such as shin splints and tendonitis.
3. Warm up and cool down
After stretching it is important to ease in and out of your main run. Five to ten minutes of walking or slow jogging prior to and after your run will prepare your body for the run and help it to return to normal quicker once you have finished.
4. Keep it interesting
If you are particularly comfortable with a route you have been taking for your runs it might be time for a change of scenery. A new course will not only test how far your running ability has come and how your body handles it but it will also keep your brain active.
Music is another good way to keep your run stimulating. Many people choose to listen to music while they run as it can have tremendous motivational effects, helping you to run faster, longer and harder.
As much as we want you to enjoy your run it is important, if you are running outdoors, to pay attention to your ever changing environment. For example when running on or near roads and built up areas then you should be constantly aware of the traffic around you.