Running is a hugely beneficial and popular exercise, dating back millennia. Like many healthy habits, getting started is the hardest part.
The longest journey begins with a single step, so here’s some advice on how to get started running and then take many more!
Running is one of the most efficient forms of exercise, on many levels. Unlike many other workouts, it begins the moment you step outside the door (no journeys to gyms or specific training grounds, for instance). We mentioned this efficiency in our blog about finding the time to exercise.
It’s fast cardio, so it’s a quick way to get the heart racing and break a sweat. And, relatively speaking, you don’t need a huge amount of equipment.
As we talked about in a previous article, running is one of the healthy habits we adapted during the pandemic. Running is also recommended as a way to fend off illness, as mentioned in our blogs about diabetes prevention and how to keep your heart healthy.
For many of us, exercise is routine. But before it becomes a habit, you need motivation. So, think of why you want to run: Do you want to live longer? Lose weight? Boost mental health? Build up to a 5k or a marathon?
Concentrating on the benefits will help you get over the motivation challenges in the early days (and possibly the cold mornings!). Eventually, the need for motivation diminishes when routine takes over. Habit formation can take anything from days to months, depending on various factors (like the individual and the habit itself). So, at worst, if you start exercising regularly in January, it could be a habit by March.
Another form of motivation is a goal or a deadline. For instance, you might want to sign up for a 5k fun run or race that’s taking place in a couple of months. That becomes something to build towards.
Write your motivation down and keep it somewhere visible. Tape it to your fridge if it helps!
This can be as simple as “I will travel 5k by foot, regardless of how long it takes”. Don’t use achievement measurements like speed or how long you can run non-stop. Instead, aim to be outside and running for a set amount of time – even if it’s as little as 10 minutes.
One of the biggest challenges in starting to run is patience. It’s wonderful being able to run 5k without a break, but it takes time to get there. Start slow, and progress will come naturally.
Some runners like the solitary nature of it, but others enjoy the social aspect. Consider running with friends, joining a group, or engaging in organized running events (like Parkrun, which takes place around the world).
Even if you like to run alone, there are exercise apps that allow you to track your routes and progress and share it with friends, for encouragement and kudos!
At Allianz, we believe in the power of positive habits. So, you might also be interested in our blog about healthy food for physical activity, keeping healthy lungs in different climates, and more.
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