Yes, it can be as simple as lacing up your sneakers and hitting the pavement.
On Motivation: First, Think About Your Why
Running delivers many health benefits.
But there are other ways to reap those rewards.
Why do you want to start running?
And why are you doing it now?
Maybe you want that sense of accomplishment that comes with completing a 5K.
Maybe work stress is dragging you down, and the thought of getting outside andgetting moving energizes you.
As a result, youll drastically slow down.
One technique that can help beginner runners is run-walk intervals.
Then repeat the pattern.
That way, your body can get used to the motion of running without tiring as quickly.
As the running portions of the interval get easier, increase the minute of running to two minutes.
For some, a walk-run combo of a half-mile will be plenty as a start.
Get the Right Gear
You dont need a lot of fancy equipment to run.
Layers are always great, she adds.
And remember, youdont necessarily need specialized gearto get out there and get running.
Ideally, its best to have your stride checked at a running gear store, says Thomas.
But not everyone has one within driving distance.
And choose the amount of cushioning in a shoe that feels comfortable.
One more gear consideration is safety, Thomas adds.
Also, stay in well-lit areas whenever possible and keep your phone secured in a zipped pocket.
Dont Skip the Warmup
A good warmup is key for running, says Morris.
What plan is best depends largely on your level of fitness.
Youll work your way up to running 30 minutes at a time.
When it comes to cross-training, the most important factor is that youre working different muscles.
Rest days are important, too.
Consider gentle activity geared toward strength, mobility, and range of motion, like yoga or Pilates.
And remember, rest days look different depending on your fitness level.
And dont forget to celebrate your wins, too even the small ones.
Kara Andrew, RDN, LDN, is the director of health promotion forMemorial Hospitalin Carthage, Illinois.
She earned her master’s in exercise and nutrition science at Lipscomb University.
