Running can be a great way to stay healthy and maintain a youthful lifestyle. It provides cardiovascular benefits, helps with weight management, and can boost your overall fitness and energy levels. Thus making you feel full of vitality and giving you that youthful aura.
However, it’s important to engage in running or any physical activity in a way that’s appropriate for your fitness level and consider consulting with a healthcare professional before starting a new exercise routine, especially if you have any underlying health concerns.
How to start running?
Starting a running routine is a great way to improve your fitness, but it’s important to begin gradually to avoid injury. Here are some steps to help you get started:
1. Consult your doctor: If you have any underlying health concerns or medical conditions, it’s a good idea to consult with a healthcare professional before starting a new exercise program.
2. Get the right gear: Invest in a pair of well-fitting running shoes that provide proper support and cushioning to reduce the risk of injury.
3. Start with walking: If you’re not used to regular physical activity, begin with brisk walking to build your cardiovascular endurance and leg strength.
4. Create a plan: Set achievable goals for your running routine, such as running for a specific amount of time or distance. Start with short durations and gradually increase as you get fitter.
5. Warm up and cool down: Always warm up with some light stretching and cool down with gentle stretches after your run to prevent muscle strain.
6. Proper form: Pay attention to your running form to reduce the risk of injuries. Maintain good posture, land lightly on your feet, and take shorter strides.
7. Listen to your body: If you experience pain, discomfort, or excessive fatigue, it’s essential to rest and recover before pushing yourself further.
8. Stay hydrated: Drink water before, during, and after your run to stay properly hydrated.
9. Rest and recovery: Give your body time to recover between runs. This is when your muscles and joints can heal and become stronger.
10. Consistency is key: Make running a regular part of your routine. The more consistent you are, the more progress you’ll see over time.
Remember that everyone’s fitness level is different, so go at your own pace and enjoy the journey. If you’re new to running, consider joining a beginners’ running group or using a running app to help track your progress and stay motivated.
What should you be eating when you start running?
Here are some suggestions what a new runner should be having on their plates. We have compiled a three meal plan for you to get started on and begin to be mindful on your eating so that you can reach your goals with proficiency.
Here’s a sample meal plan for beginner runners to help you fuel your workouts and promote overall health. Keep in mind that individual dietary needs may vary, so it’s a good idea to consult with a nutritionist or dietitian for personalized advice.
This plan is based on a balanced diet that includes carbohydrates for energy, protein for muscle repair, and healthy fats for overall health.
Breakfast:
Oatmeal topped with berries, a banana, and a sprinkle of chia seeds.
Or
Scrambled eggs or tofu scramble for vegetarians, with spinach and tomatoes.
Whole-grain toast.
Mid-Morning Snack:
Greek yogurt with honey and a handful of almonds.
Lunch:
Grilled chicken breast or tofu for vegetarians.
Quinoa or brown rice.
Steamed or roasted vegetables (e.g., broccoli, carrots, and bell peppers).
A side salad with mixed greens and a light vinaigrette.
Afternoon Snack:
Sliced apples with peanut butter.
A small handful of baby carrots.
Pre-Run Snack (if running in the afternoon):
A banana or a granola bar for quick energy.
Dinner:
Baked salmon or a plant-based protein source.
Sweet potatoes or whole wheat pasta.
Steamed asparagus or your choice of greens.
A mixed berry and spinach smoothie for added antioxidants.
Post-Run Snack (if running in the evening):
A protein shake or a glass of chocolate milk for muscle recovery.
Hydration:
Stay well-hydrated throughout the day, and consider carrying a water bottle during your runs.
For longer runs, you may want to incorporate electrolyte drinks.
Remember to adjust portion sizes based on your individual calorie and energy needs.
Also, listen to your body, and adapt your meal plan as needed to support your training and recovery.
For our running programs please get in touch with our health coach:
For nutritional advice please arrange a session with our nutritionist.
