Running is one of the best forms of exercise which needs minimal equipment and offers enormous health benefits. If you are looking for weight loss, it is one of the most efficient modes of workout and you will shed easily.
As per study, it was found that running sheds weight more faster than that of walking. Apart from losing weight, running helps you strengthen your muscles and immunity as well. Another study claimed that running helps you improve your mood and mental health. Whether you are aiming to lose weight or simply incorporate a physical activity, a running routine can be a rewarding experience. However, before you hit the running ground, it is important to be prepared. Here's the checklist of everything you need to know before getting started with running.
1. Proper Running Shoes
It is essential to invest in a good pair of running shoes to prevent any injuries and provide adequate support. Apart from supporting and preventing injuries, shoes ensure a smooth run and enhance your performance as a runner. So, if your shoes are worn-out, or not of good quality, do not use them for running, instead buy a pair of good quality running shoes. It is also advisable to go for moisture wicking socks to prevent any blisters and keep your feet dry and comfortable.
2. Appropriate Clothing
Choosing loose, lightweight, breathable and moisture-wicking clothing to keep you comfortable and dry during runs. Cotton blended with other material, nylon, polyester clothes are good as they prevent skin irritation and keep you cool and dry throughout your run. For women, choosing a supportive sports bra is crucial to reduce the breast movement or any discomfort while running.
Also read: Doctor Explains How Running Regularly Can Promote Heart Health and Prevent Heart Diseases
3. GPS Watch Or Smartphone
A GPS watch or smartphone can help you track your distance, pace, and time, helping you monitor your progress and set goals. It is really helpful to motivate yourself and complete your targets.
4. Refractive Gears
If you are running at dawn or at night or in low light places, these gears help you in optimal vision. This can help in reducing the possibility of accidents.
5. Motivational Playlist
Running can become boring if you do it alone or some days you would just want to not go lacking motivation. Listening to ‘Kar Har Maidan Fateh’ or ‘Lakshya Toh Har Haal Mein Pana Hai’ will motivate you to run when you are tired or when you feel like giving up. Having a running playlist will also help you entertain and keep you motivated throughout the run.
6. Set Realistic Routine
In this fast paced world, it can be difficult to pick a time for your running routine. Be mindful of what timeline you choose for running and it should fit well within your schedule. Running for nearly 15 to 30 minutes in a day is a good jaunt of exercise. But be consistent in it. If you do not follow your run routine daily, you will not gain maximum benefits from it.
Also read: Running For Heart Health: Why You Shouldn't Overdo It
7. Proper Nutrition
Fuel your runs with a balanced diet which is rich in carbohydrates, protein, and healthy fats. You can take the help of a professional nutritionist for better advice on what to eat and what not to as you are starting off with a new exercise routine.
8. Rest
Resting on days when you feel pain in joints or anywhere else in your body. Don’t push through the pain, listen to your body and take some rest. Allow your body to rest and recover between runs to prevent injuries and overtraining.
Conclusion
By following this checklist and staying consistent with your running routine, you can enjoy all the benefits that running has to offer. Whether you're running for fitness, competition, or simply the joy of it, lace up your shoes, hit the pavement, and start reaping the rewards of this invigorating exercise.