Non-runners all have one thing in common: they are very good at coming up with excuses not to go. But if they are completely honest, it would actually be a pretty good idea to run every now and then. These tips will help you get over the first (and second, and third) threshold.
Just watch, soon you'll be unstoppable.
Before you run
To tackle those first barriers right away:- You really don't need new running shoes. When you start, you are not yet ready for professional shoes and you can start with the sneakers you still have in your closet. If at some point you get the hang of it, you can always choose to buy new shoes. So, there goes your first excuse already.
- Start slowly. If you start running really fast right away, you'll soon find yourself out of breath and totally unmotivated to continue. If you start with a (very) slow pace, you'll last longer and it will stay fun. A pace where you can still talk is perfect to start with.
- Don't adjust your diet (yet). Should you start training professionally now for your running career, you will need to take in more carbohydrates. But when you start running, you can just keep eating what you eat.
- Avoid running on an empty stomach. Eat about 1.5 to 2 hours before you run. Then you'll have enough in your stomach to finish the run, and also you won't be so full that running becomes tedious.
- Make sure you don't get bored. Agree to run with someone else, listen to music or put on a podcast.
- Don't forget your warm-up. Before you start running, it's good to run slowly for about 5 minutes. You then warm up your muscles in a safe way. Leave stretching until after your running session.
After you run
Even after your run, there are some things you'd better (not) do:- Cool down and stretch. End your run with 5 minutes of gentle walking and then some stretching. Make sure you stretch all your leg muscles for a while before getting in the shower.
- Eat. Anything you eat after your work out will strengthen your muscles. Therefore, eat something rich in protein and eat it about an hour after exercising (about the time you stopped sweating).
- Drink water. While running, you sweat, which causes you to lose a lot of fluids. So drink extra water after a workout, but also make sure you already drink a little more than usual during the day.
- Be proud. You did nicely defy all those barriers and ran a lap. Chapeau!
