Time for Exercise

Running is a very affordable form of exercise. You can do it just about anywhere and equipment doesn’t cost all that much.

That doesn’t mean it’s easy to get started as a runner. It takes time to build up endurance and to get into the habit. Even if you’re overall pretty fit it will take some time for you to build up your endurance for running.

Good running shoes are very important. These can get a bit pricey, at about $70-100 or more, but good running shoes are very much worth it. Try your running shoes on in the kind of socks you will be wearing as you run, as the right fit is very important. You’ll need to replace these any time they start to break down and provide less support.

Fortunately, running does not require any other special attire. Shorts and a comfortable shirt are quite adequate. You can buy a particular outfit if you prefer, but you don’t have to.

Goal setting is important in any exercise regime. How far do you want to run or how long, how much weight do you want to lose… set your goals your way. But be realistic. You will probably walk more than run at first, until your body is acclimated to running. It may take a month or so to build up to where you are mostly running, assuming you combine running and walking for about 30 minutes a day three days a week.

Decide where you are going to run. A treadmill is a great option if you can afford either to buy one or to join a local gym. It’s safer than running outside and you don’t have to worry about the weather. But you don’t have to spend money if you don’t want to.

If you prefer to run outdoors, most sidewalks are not your best choice, at least not in terms of being easy on your body. Asphalt is better, but running on the road means you have to be more careful for cars. A smooth dirt road is also good.

As with any exercise routine, proper warming up and stretching before exercising is vital. This will reduce injury and aches. Similarly, make sure to cool down after.

You should always pace yourself. Even when running you should be able to talk comfortably. If you can’t you need to slow down.

One common problem for runners is the side stitch. These can be a result of having a large meal too recently or weak stomach muscles. If these are a problem try exercising your stomach more and don’t go running for at least a couple hours after a large meal. Walk off the stitch, massaging it or whatever you find works for you.

Shin splints can be quite painful and take a bit of time to recover from. You may have to stop running until you recover, and take it easy as you resume your routine. Try cross training to reduce your odds of shin splints.

No matter the kind of exercise you choose to do, a little planning and caution go a long way. If you get an injury take the time to heal. Running is a great example of exercise most people can build up to no matter the budget.

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