Running is one of the most accessible forms of exercise, not only helping to improve cardiovascular health but also bringing clear mental benefits. However, for beginners, starting right is an important factor to avoid injuries and maintain motivation.
Start slowly
If you have never exercised regularly, start by walking for 10-20 minutes a day, then gradually switch to walking combined with running. Over time, you can increase your running time depending on your fitness level. The important thing is to listen to your body and not push too much, according to Dr. Oluseun Olufade, an expert in sports medicine at Emory University (USA).
Invest in suitable equipment
A pair of quality running shoes that support the feet and joints well are essential. In addition, comfortable, sweat-absorbing sportswear will help you feel comfortable throughout the training process.
Comprehensive training
Running should be part of an overall exercise regimen, combined with other exercises such as aerobics, weight training, yoga or swimming. According to the World Health Organization's guidelines, adults should exercise at least 150 minutes per week with moderate intensity or 75 minutes at high intensity.
Rest is a must
Initially, you should not run continuously for many days. Intermittent running sessions are a time to rest or do light exercise to give the body time to recover, reducing the risk of injury due to overtraining.
Follow the basic exercise schedule
A weekly running plan helps you build a sustainable routine. For example: running three sessions a week, combined with days off, doing muscle or light exercise such as cycling, walking. You can start with a three-minute walking model combined with a three-minute run, then gradually increase the duration by week.
Nutrition and adequate hydration
Before running, snack on a meal containing carbohydrates and protein for energy, and don't forget to drink enough water. After running, you should add more nutrients to help recover muscles, especially if you exercise for a long time or at high intensity.
Breathe properly
Many new employees often breathe shally, leading to rapid fatigue. Instead, practice deep abdominal breathing to provide enough oxygen to the body, helping to increase running performance and limit muscle tension.
Seeking support
Joining running groups or using tracking apps like Strava and Nike Run Club can bring connectivity and motivation. In addition, you should consult a doctor or physical therapist if you have experienced an injury.
"Running properly not only helps improve physical health but also improves mental flexibility. But it is important to listen to your body and not chase achievements blindly," Dr. Oluseun Olufade shared.
