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Mar 8, 2023 · Once you’ve got the basics down, you can get started running—and reaping the benefits of it for your body, mind, and spirit. Here are 15 positive effects of running newbies and seasoned ...
- Cindy Kuzma
- Supplies
- Weekly Plan
- Sample 10K Training Plan
- Safety
- Stretching
The only items you need to start running every day include a pair or two of running shoes and socks. You may want to alternate between two pairs of shoes in case one gets wet or muddy. You’ll also need sweat-resistant running clothes like shorts and T-shirts. If you run at night or in the early morning, get a reflective vest or light for safety.
How often you run each week should depend on your goals and physical fitness level. For example, if you’re a beginner, you don’t need to start out running every day because you’re at a higher risk of burnout or injury. Instead, start by running every other day for 20–30 minutes. Consider trying a couch-to-5K program to start. Fitting in enough time...
This is an example of a sample 10K training plan for an advanced runner: Find the full training plan and others here.
Be sure to stick to well-lit, populated areas when you run. Look for popular running paths and trails in your area. Wear bright colors and a reflective vest if you run at night or early in the morning. You can also run laps on a track or do your speed work there. Watch out for branches and sticks when running on trails. They’re a tripping hazard an...
You don’t always need to stretch before you run. You can walk the first few minutes or jog at a slower pace to warm up your muscles. After your run, always stretch out.
- Ever heard of “hit the ground running”? That’s true, both literally and scientifically. Research has shown that exercise can instantly boost mood and help you start your day in full force.
- Running is probably the best way to beat monday blues. If you are feeling depressed, 20 minutes of running can work like antidepressant and lift your mood.
- Here’s another study that found exercise can be as good as antidepressant.
- Running prepares you to cope with daily stress and challenges without getting panicked. You will stop overthinking and feel more relaxed. This is because running can immediately reduce the activity in frontal cortex.
Jun 5, 2024 · 10 amazing benefits of running. Running can do wonders for your strength, fitness, mental wellbeing and lifespan – and there's no better time to start running than now. By Andy Dixon and...
Jul 15, 2021 · Hit the tarmac to stoke your metabolism, relieve stress and boost your attention span – in less than 20 minutes. By Annie Hayes Published: 15 July 2021. Want to be a fitter, leaner, happier...
- Annie Hayes
- 1 min
Jul 18, 2023 · Running improves your heart health, sleep, memory, immune system, and mood. Learn how to set realistic goals, stay consistent, and avoid injuries with running tips.
Aug 8, 2023 · Running can improve your cardiovascular health, muscular strength, bone density, mood, and more. Learn how to get started, avoid common risks, and connect with other runners.
