Running is a form of aerobic exercise that is beneficial for the heart. Your breathing rate increases, forcing your body to use more oxygen which strengthens your heart and improves its function.
Doing so regularly has been shown to reduce the risk of heart disease, lowered blood pressure, and improved cholesterol levels as well as help to control weight and reduce the risk of obesity.
It is the easiest workout to start getting healthy. But, like any new practice, moderation is the key to adoption.
Start slowly and gradually increase your distance as your fitness level improves. A good starting point for running distance is around 1-2 miles, or roughly 20-30 minutes of continuous running. This distance will allow you to build up your endurance and strengthen your muscles without overexerting yourself.
Start with 1x a week and feel it out. If you feel like you can, try 2-3x a week.
As you become more comfortable with running, you can start increasing your distance by adding small increments each month. A good rule of thumb is to increase your distance by 10% every month. This will allow your body time to adapt to the increased activity and reduce the risk of injury.
If you are feeling confident and want to push yourself further, you can aim to jog 3-5 miles, or around 45-60 minutes. This distance is a good goal for intermediate joggers who have built up a strong foundation of endurance and strength.
The truth is you gotta want it
A word to the busy. You work 40 hours a week, have a home life to support, and don’t see how you can succeed at this. Even if it's just a 10 minute run, it’s a start and will help you prioritize yourself little by little. I promise.
Listen to your body
If you are feeling tired or experiencing any pain or discomfort, it’s important to take a break and rest.
Running should be enjoyable and not a burden. Find a distance that is challenging but still manageable for you.
And most importantly, find that perfect playlist that will set the rhythm you need to succeed.
Here's a Spotify playlist I've curated of some great tunes to get you stared!
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