Let's set the pace

Do you remember the six-year-old you feeling restless and letting go of your mother’s hand to run around in the park? The rush of feeling free and uninhibited is incomparable. And running is probably the only physical activity that makes you feel that way. But when was the last time to donned your running shoes and stepped out for a run?

Running has many physiological and psychological benefits. It is one of the most appealing exercises, as it doesn’t cost much and is one of the easiest means of staying fit. Running also helps prevent obesity, type 2 diabetes, heart disease, high blood pressure and many other ailments. It is also an excellent way to burn fat and lose weight. As it involves large muscle groups, running is actually one of the best ways to burn calories. It also improves your bone health by boosting our bone mineral density.

As humans, running comes to us naturally. Studies show that running vastly improves our emotional and mental health. It makes us happy. By performing any exercise for 30 minutes our body releases hormones, which make us feel good and reduce our stress levels. As a natural stressbuster, running can instantly improve your mood and give you a sense of well-being. It increases your self-esteem and a promotes a positive body image.

The know-how

If you are a newbie runner, it is best to join a local running group. Running groups or training groups provide great support. You get tons of tips and motivation and learn a lot from other experienced runners.

However, if you are already into running and are looking forward to participating in races, following a systematic training plan or training under an experienced coach, can make a huge difference in your runs and workouts. Following a training plan that suits you and training in the right manner is the key to succeed. You can find free training plans online, some of my favourites are listed on Runtastic.com

Although running is a natural act, you need to follow some do’s and don’ts to avoid injuries or other health hazards. Let’s take a look at some of the common mistakes that you need to avoid:

Wearing the wrong shoe is one of the most frequent faux pas. The right shoe is crucial to improve your posture and to prevent injuries.

Don’t rush. Whether you are beginner or training for a race, going too fast too soon or sudden increase in the frequency or distance can lead to serious injuries. Focus on building a good base first.

Don’t avoid cross training, as it can prove harmful. Many injuries are caused due to muscle imbalance. Cross training helps in strengthening different muscle groups that help you run.

Not taking enough rest. An eight-hour sleep or a good rest post a hard run is important for muscle recovery.

Skipping warm-ups and cool downs will lead to muscles tightness and injuries.

Inadequate fuelling will cause more harm than good. Too many diet restrictions can weaken your bones.

Here are some tips to better your running experience:

Speed: If you are a beginner, focus on running slow rather than going after speed. You will steadily improve your aerobic capacity, your muscles will strengthen and will eventually make you a stronger runner.

Gear: Wearing the right gear is important if you are a long distance runner. Avoid cotton clothes and go for sweat-wicking or dry-fit fabrics for a pleasurable running experience. Shoes are the most important tools for any runner. Before buying a proper running shoe, get a gait analysis done at your local shoe store. Why? Because when we run our foot lands a certain way on the ground (underpronate, neutral and overpronate), hence picking the shoe, which supports our foot during the run is important.

Warm-ups: Always do easy dynamic warm-ups before your run. This will prepare your body for the upcoming exercise. Start with very light skipping and gradually introduce butt kicks, lunges and leg swings in your warm up.

Cool down: Never skip a cool down, as relaxing or stretching your muscles post a good run keeps injuries at bay.

Fuelling: Don’t start your workout on an empty stomach. Always have a small portion of a high-carb meal before the run for a sustained release of energy throughout your exercise routine. If you are energised, you will run stronger and won’t feel miserable at the end of it. Keep sipping water or any electrolyte every 20 to 25 minutes during your run. Drink plenty of fluids post run to replace the lost salts.

Strength training: Running is an endurance workout. By introducing a day of crossing training or going for strength training, you can improve a lot as a runner and become faster on tracks.

Rest day: Rest days are just as important as your training days. Allotting a recovery day in your training, lets your muscles recover from the daily wear-and-tear and prepares them for peak performances.

Realistic goals: Setting realistic goals and working hard to achieve them will help improve your runs and give you a more positive result.

In the end, keep your workouts and diet simple. This is something you can do on a regular basis even if it’s for 20 minutes to half an hour. Plan your workout in advance to avoid interruptions. If at any given time you feel lazy or demotivated, put on your running gear immediately and walk out of the door.

(The author is a marathoner & captain of the Adidas runners, Bengaluru)