If you have decided to take up running, let’s begin by congratulating you on this wise decision. Running is a great way to stay fit and boost your mood. That’s apart from cutting your risk of several illnesses, including heart disease, stroke, and type 2 diabetes. If weight loss or management is on your mind, running is just the ticket, burning off around 300 calories in 30 minutes. Run 5 days a week and it clocks up the 150 minutes of aerobic exercise recommended every week by the American Heart Association. Sounds like the perfect fitness plan, doesn’t it? But before you make rookie running mistakes that may lead to injuries, follow these 11 running tips.
1. Get The Right Pair Of Running Shoes
Running requires special shoes, so don’t try and skimp on the right pair of running shoes. Your regular loafers or walking shoes won’t cut it – especially if you intend to run regularly. For safety reasons too, running shoes are important. They help cushion your body against the shock of the pounding motion when your feet hit the ground. They also make a run more comfortable and may even enable you to go further than you would with a less comfortable pair.
2. Get A New Pair Every 300–400 Miles
You also need to check your shoes for wear and tear once you get going. The American Council on Exercise recommends replacing your running shoes every time you have clocked about 300 to 400 miles. For most people, that’s the 3 to 5 month marker, if you’re doing 20 miles a week. Remember, they may look alright overall but that doesn’t mean they haven’t worn down on the inside. If you’re on the heavier side, you should replace them every 3 months or every 300 miles.