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Starting running/jogging
My boyfriend and I have decided that we would like to start going jogging together in the mornings. For the past year or so, neither of us have done any sort of significant physical exercise, maybe a bike ride once or twice a week.
Are there any experienced runners or joggers out there that could give us a few tips on how to get into running again. Naturally it is not as simple as just going out and running.
Considerig we're quite out of shape in terms of stamina and endurance, what would be the best way to start?
Any information would be much appreciated :)
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I would start out with simply walking. Walk a mile. The next week, do 2, etc until you're used to regular physical exercise again. Make sure you stretch before each walk, too, so that you don't strain any muscles. You have to ease your body into running or you can really get hurt.
After a few weeks or so of walking, maybe try running a mile then walking a mile. This is what I did when I took a break from running then got back into it. I would alternate running/walking and it really helped build my endurance and strength back up!
I also saw that someone below me suggested shoes- I very much agree. Good shoes will change everything. I'm speaking from a lot of experience when I say, invest in some nice, comfortable running shoes :)
Best of luck! And if you have any more ?'s, feel free to inbox me!
-Laura (20-f-Runner)
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Make sure you stretch before you start jogging. Start with a thirty minute jog. Go fifteen minutes away from your starting point and then turn around and go back to your starting point. Make sure you are hydrated and not hungry (don't eat right before you go though). You can go a couple days with thirty. Increase the time limit by fifteen minutes every week. Make sure to stretch after running and drink water and eat. Eat healthy foods. Hope this helped.
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To be honest, it's all about setting a routine. You gotta start small. If you go in all gung-ho about it, you'll wear yourself out and never do it. Build yourself up to a point where you can run forever.
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I used to be where you are...in high school PE, when we had to run the mile, I would just walk it...couldn't even run a quarter of a mile.
Now I run 2-3 miles 3-4 times a week.
And honestly, it is as simple as just going out and running. Just do it...it's hard at first, but it's worth it.
That being said, some tips:
- Start small and set goals. A good starting point is a quarter of a mile. Once you're comfortable with that, half a mile, etc. Once you reach a distance you like, you can also start improving your time.
Another way to start: pick a distance- maybe a mile. Run as much of it as you can and then walk the rest...each time, try to run more until you're running all of it.
If you have a newer ipod, the Nike+ app is really great- tells you how far you've gone, how fast, how many calories you're burning, etc. If not, see if there's a track (often high schools have them) anywhere in your town or just measure out a set distance with your car in your neighborhood.
- Make sure you're well hydrated before you run- I like to drink a huge glass of water as soon as I wake up. Might be personal preference, but I also run better on an empty stomach. When I go more than a mile, I bring a bottle of zico coconut water or activate electrolyte water and drink it while I'm running- I find it really helps my endurance and makes it less painful. (The potassium in the coconut water helps with cramping, too.)
- Stretch before and after you run, no matter how far you're going.
- Having good, comfy shoes is SO important. Worth the investment.
- Music always makes a run go by faster.
- If possible, avoid roads with a lot of traffic- when I run on main roads, it's really hard to breathe because of the exhaust of whatnot.
The first time will be hard, but as your body gets used to it, it gets so much easy, and can even become enjoyable eventually.
Good luck!
-Krista 21/f
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