It is always challenging to form a new habit. The first time you hit the outdoors for a run, things will likely feel like they need to be more merry and effortless. You have to adapt to the route and contend with temperature fluctuations. Nonetheless, running offers a broad scope of mental and physical benefits.
Besides making you feel good, regular running helps ease anxiety and slim down. When you run, you burn more calories quickly compared to walking. Here are five expert-backed tips to help you progress from leisurely walks to running or jogging.
1. Make the Transition Gradual
If you do 3000 miles run on your first day, you are only putting excessive strain on yourself. Most physical therapists recommend you take things gradually. A great way to do that is by doing a bit of intermittent jogging during your usual walking regimen. For example, you can run for a minute after walking for 40 seconds. This helps you build stamina and keep your heart strong.
If you cannot endure a 40 seconds jog, you can begin with 20 seconds. As you build stamina, you can run for more extended periods while reducing the walking intervals.
Wear Proper Running Cloths and Shoes
The best clothes for running are the ones made from absorbent materials. Cover your feet, head, and hands to retain heat if the weather is cold. Wearing sweat-wicking socks will help prevent blisters and chafing. Concerning running shoes, it is worth noting that they are different from walking shoes. Your walking sneakers may need to provide more support and cushioning for a higher-intensity workout like running.
3. Monitor your Stride Rate
Stride rate, also called cadence, is a standard metric for measuring running. It refers to the number of steps or strides an athlete takes per minute. According to several pieces of research, an increased stride rate can help prevent common running injuries like shin splints and stress fractures. These studies indicate that a higher cadence helps lessen the strain on the knee joints and hip.
Avoid over-striding, as this is the leading cause of slow cadence. If you are an average-height adult, your stride rate should be between 150 – 170 steps per minute. You do not need more effort to achieve a faster cadence.
4. Include Strength Training in your Workout Program
Strength training, also called resistance training, is any exercise type that involves using resistance or weights to strengthen your muscles. Strength training works your posterior chain muscles, including the glutes, calves, rear shoulder, and lats muscles. Running does not work these muscles, so strength training will help to keep them in form. You can start your strength training workouts by doing deadlifts and squats twice weekly.
Set a Goal
If you’re fit enough, set the goal of running 6 miles weekly for the initial two weeks. A goal like this will help you adhere to your training plan. When you reach this goal, you can set a higher one, provided your body can take it.
5 Simple Ways to Transition from Walking To Runningdx
