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Running as an exercise option has many health benefits. Running regularly helps build strong bones as it is a bodyweight exercise, it strengthens muscles, improves cardiovascular fitness, and helps maintain a healthy weight.
Running helps burn calories due to wind resistance, reduces stress, improves bone strength and mineral density, and boosts overall stamina as it’s a weight-bearing and high-impact exercise. As per a study conducted at the Lawrence Berkeley National Laboratory, Life Science Division, running can lower your risk of high blood pressure, diabetes, and high cholesterol.
Whenever we take up a new form of exercise, it is normal to falter in form, technique, and general know-how. So, if you are new to running, then being mindful of certain measures can help you avoid common mistakes, and boost overall performance.
1. Not choosing the right gear
Be it shoes or clothing, your running performance can take a hit if you don’t have the right gear. It is important to invest in a pair of sturdy and comfortable shoes that provide good arch support, and have a cushioned heel to absorb shock.
Analyse which shoes work best for you depending on ‘pronation’, which is the way your foot rolls when it lands on the ground. Also, consider using loose and breathable clothing that gives you room to move.
2. Avoiding warming – up and cooling down
If you do not warm up before a running session, then your blood flow can hamper, causing muscle stiffness and making you prone to injuries. So, try to do an active warm-up, which could include a walk or dynamic stretches for five to ten minutes.
Post running, remember to cool- down, as it will help bring your heart rate back to normal, which is critical to avoid injuries. You could consider walking for five to ten minutes after running to cool down.
3. Not regulating the intensity
As a beginner, don’t plan on running long distances in one go. Break it down into intervals and try to keep them short at the beginning and don’t shy away walking between the intervals so you can recover.
Moreover, start running at a moderate pace and maintain the same pace for the entire distance.
So, ladies, as beginners to running, keep these measures in mind to avoid making mistakes.