Start the Countdown
It
should be easy to start running for fitness. After all, it's something you've
done since you were a little kid, and you already have the most important
equipment: a working pair of legs. But somehow, for many of us, the call of the
open road or that scenic trail through the local park inevitably gets shouted
down by the open refrigerator or a scenic documentary on TV.
Fear
not -- we're here to offer you five wise ways to not only start a running
routine, but to stick with it as well.
For
initial inspiration, regular aerobic activity reduces the risk of developing
type 2 diabetes, certain kinds of cancer, gallstones, osteoporosis and other
serious illness. Plus, every mile you run burns 100 calories, and every step
you take helps leave the stress of the office behind.
Combine
all that with the knowledge that running is a relatively cheap pursuit that you
can do on your own time and at your own pace, and the joys of jogging become
even clearer. Still not convinced? Then read on, and you should be pounding the
pavement in no time...
Start Small
Just
because you've decided to begin a running regimen doesn't mean you have to be
ready for a marathon your first day out. In fact, if you've never run before or
are getting back into the sport after some time away, pushing yourself too hard
can lead to injury, which is guaranteed to bruise your motivation.
Stay
injury-free and eager to run by taking it easy at first. Make it a goal to run
to the end of the block and back. Or try setting a time limit. Run for 2
minutes your first day, and add an extra minute a day until you're up to about
30 minutes. When all you need to do is jog at an easy pace for 2 minutes on
your first day, how can you say no? If running for 2 minutes straight is too
much, do as much as you can, and walk the rest -- the important thing is to
keep moving.
Once
you're jogging 30 minutes per day, consider upping your pace so you can cover
more ground in the same period of time. You'll be surprised at how easy it is
to compete with your personal best and how good it'll feel every time you reach
a new goal.
Set a Goal
Goal
setting may sound like a boring task done with corporate HR consultants in
airless hotel meeting rooms. But we're not talking about those kind of goals --
we're talking about goals to make your exercise program fun.
For
example, why not choose a destination somewhere in the country and slowly rack up the miles until you get there. Say you live in Chicago and
want to run to Key West. That's 1,241 miles. So, start keeping a record of
every mile you run on the very first day you head out. Imagine how you'll feel
when you realize you've covered the distance of about half the United States.
It wouldn't hurt to reward yourself with an actual trip to your motivational
mecca when you've achieved your goal, too.
Let the Music Move You
Whether
Pink pumps you up or Lady Ga Ga gets you going, knowing what beats move your
feet can be the key to running success.
To use
music to motivate your workout, think about creating a playlist that truly
energizes you. This could be a beat-heavy dance mix or a high-powered blend of
rock anthems. Or keep things fresh by loading up your MP3 player with a variety
of sounds, push play, and let the music move you.
One of
the most effective ways to lose weight while exercising is to do intervals --
high intensity bursts of activity alternated with a less intense pace. So, you
could consider choosing songs that carry you along at a steady flow and let you
go all out during the chorus.
Music
not your thing? Then consider an audiobook or a podcast about a topic that
interests you. Both can take your mind off of the effort of exercise, and you
get to work your brain as well as your body.
Put Some Tech in Your Step
While
it doesn't take a big gear investment to begin running, there are certainly
plenty of toys out there to help you stay motivated. From shirts that
practically sponge the sweat from your skin to sneakers that have as much research
and development behind them as the space shuttle, why not consider buying
yourself a little gift for getting going?
If
you're science-minded, you can check out the wide range of heart rate monitors
on offer. These measure your pulse while you exercise and help you stay in your
target heart rate zone, which means you're working at 50 to 80 percent of your
recommended heart rate max. Choices range from basic monitors to those that
practically act as electronic personal trainers by tracking calories, calculating
new targets based on your current level of fitness, and urging you to speed up
or slow down when needed.
Want to
use tech to help you get fit, but have a wallet that's already a little lean?
No problem. Check out iTunes or the Android store and search for running
podcasts or applications. There are loads of choices, and many are free or hardly cost anything.
Use the Buddy System
When
you're ready to start jogging, bringing a friend along for the ride can help
keep your motivation high. Let's face it: It's easy for you to slap that snooze
button on a chilly morning and skip your run if it's just yourself you're
letting off the hook. But when there's someone waiting for you, chances are
good you'll get up and gear up.
If you
don't have a neighbour you can run with, check community Web sites for running
groups. Who knows -- you just might find a new friend to go with your new,
healthier self. If you're feeling a bit shy about asking someone to join you,
why not get an online workout friend? Simply search for "online training
log" and you'll find dozens of Web sites that let you track your progress,
share it with others and get cheered on by a virtual community.
And
speaking of friends, don't forget man's best one -- a dog. Taking Scout along
for a run not only keeps you company, but it helps him burn off all of that
kibble, too.
