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Running And Fitness: 10 Tips To Make A Start

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karen.libran
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Run for Fitness SheThePeople1

When I was growing up in Delhi, I'd watch my father and brother don their running shoes and set off each evening for a run. They'd usually return in 45 minutes, but on some days they'd  show up after more than an hour. When asked where they went, they'd casually describe a 20 km route that cut through Central Delhi! Both of them went on to compete in half and full marathons in the early 90s. I thought it was utter madness. How could running in Delhi's heat and dust be enjoyable! And who runs for fun?

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Karen not only runs, she is a baker and editor at a national media company

Fast forward to 2017. My husband, who runs half marathons and triathlons "for fun", asked if I'd be interested in a 5km trail run near Corbett National Park in April. I have no clue why I agreed. It was the end of February, which meant I had 5 weeks to prepare. Thrilled and surprised that I said yes, he promised to train me. We ran every other day, starting with a 2km run-walk (1km run + 1min walk), and slowly building up to 5km in time for the race

Come race day, not only did I finish comfortably, but I actually came in second! My next goal is a 10km race in Gurgaon in July.

So here are my tips for how to start running:

  • Always check with a doctor if running is for you. Old injuries could get aggravated, and new ones can crop up if you're not careful.
  • A good pair of shoes is all you need to get started. Ignore the marketing hype. You don't need zig-zag soles and the like. Find a pair that's light and cradles your foot, while also cushioning it.
  • Drink some warm water when you wake up to kickstart your system. Eat a banana or energy bar 15 mins before you begin for some quick energy. 'Slow carbs' like whole wheat pasta the night before are also useful.
  • Warm up with stretches and light, on-the-spot jogging. After a run, cool down with more stretches, or you run the risk of injury.
  • Start slow, and build speed gradually over the run. You're not looking to set the land speed record.
  • Your head should be up, back erect, shoulders loose, elbows at 90 degrees and swinging by your sides, not across your chest. Your knees should be slightly bent.
  • Lean forward off your toes and take off and keep that angle throughout the run – it adds momentum, saving you energy.
  • Focus on keeping your breathing easy and rhythymic. If you feel breathless, slow down and take deep breaths – in through your nose and out from your mouth.
  • Stay hydrated! Carry water with you or stash it somewhere you'll cross every 15 minutes on your route. A simple ORS solution is a great pick-me-up.
  • Incorporate some strength and flexibility training such as body weight exercises or yoga in to your regimen. The surya namaskar series and warrior poses are especially helpful.
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Lastly, remember it's not about winning. It's about enjoying the challenge you set for your body.

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