STARTING A RUNNING (WALKING) REGIME

Many of you that know me well know that I'm very keen on running. I've always been a good runner, having moments of glory in my younger years and almost a year ago I found my way back to the sport. Running is one of those sports that's not only awesome for building your general fitness but also a great way to tone up and help form part of a healthy lifestyle. Anyone can run, if you can walk you can run! If you haven't already read my recent post, Building your Fitness, here's the link http://angieshealthykitchen.blogspot.com.au/2013/02/building-your-fitness-from-ground-up.html

Running doesn't require joining of a gym and outlaying of hundreds of dollars on membership fees. Sure it can be weather dependant but even running in a sprinkle of rain isn't going to hurt you! You will have to first invest in a pair of joggers, but at first those can be a basic pair whilst you start out walking or a short, light jog and then you can purchase a better running pair down the track once you know that running is something you want to keep up long term. An incentive for a new workout outfit or new shoes can make great rewards once you reach certain goalposts.

To get started at first you are going to need the following basic things:

• A comfortable pair of joggers and a few pairs of sport socks
• At least 1 supportive Sports bra, 2 is even better
• A comfortable shirt or singlet top and shorts or leggings
• A running app for your phone is helpful for measuring distance, speed and progress (I use the Nike + running app and link up with a few friends for fun and accountability)
• An area around your home in mind that is safe, well-lit and able to be easily altered to add more distance or shorten the track on an off day
• A POSITIVE MINDSET - YOU CAN DO THIS!

If running has never been your thing and your fitness is really at a beginner level then just walk. Here is a Beginner program for you to tackle if you want to start out as a walker.

WEEK 1: Aim to head out 3 times this week. Allow yourself at least 15-30 mins each time
WEEK 2: Aim to head out 3-5 times this week, walking slightly further than you did last week
WEEK 3: Walk 3-5 times this week, aim to add slow jogs for 2-3 minute intervals along the way
WEEK 4: Walk 3-5 times this week, alternate between jogging and walking every couple of minutes

Don't forget to reward yourself with something nice at the end of each month. This might be a pedicure, a healthy magazine, a new workout top or if you think you've earned it maybe a new pair of running shoes?

When walking or running it's important to look after your body to ensure you keep yourself injury-free so that you can continue week after week. Consistency is the key. Follow these handy hints to keep your body in tip-top shape:

• A light stretch of your lower body is important if you're starting off with cool muscles.
• Make sure you're walking in a good upright position, leaning slightly forward from the hip
• Use your arms to pull your body through each step. Your arms should be swinging back and forth beside your body, not side to side.
• When walking or jogging downhill take smaller steps and lean back slightly.
• Watch for obstacles and also vehicles entering roads or driveways.
• My opinion is it is best not to have music playing in your ears. It can distract you from your environment. Of course this is up to you!
• Take a small bottle of water with you if you think you'll be going more than a couple of kms.
• Advise someone of your normal running track and what time to expect you back.
• Carry a well charged phone with you (should anyway for your running app) in case of emergency or injury
• Be sure to have a light snack (banana, small handful of nuts) before exercise but never go out on a full stomach.
• If you take water with you take small sips along the way, big gulps will most likely result in a stitch!
• There's no real need for sports drinks or energy bars afterwards unless you have had a strenuous workout for a lengthy period of time. At the most a small glass of milk and a banana contains all the muscle repairing vitamins and minerals you need.
• Be sure to drink plenty of water when coming back from your workout, but then drinking plenty of water should be part of your normal routine anyway
• You should try and stretch for at least 5-10 mins after your walk, focusing on your legs, particularly your calf muscles.

My next post I will focus on choosing the right workout gear for those who want to get serious!