Dr. Natalya Liberanskaya shared recommendations that will help those who want to run but can't start.
Many want to run, understanding the benefits of such physical activity, but getting started and getting involved is really not easy. We hope these professional tips will help you.
“For those who have never run, I advise you to start with walking. Aim to walk 10,000 steps every day for at least a week. It’s just a number, but it’s better to focus on something, it’s easier to start,” the expert says.
Further, you can alternate between running and walking. Running should be at a comfortable pace, you don’t need to drive yourself right away. Set a timer and run for three minutes, then walk for the next two minutes. This is one approach. In total, you need to do 6 such approaches, which will take you 30 minutes.
Train regularly and increase the time. It is most effective to practice about three times a week, but of course everyone looks at their own state of health. Records are not needed if health suffers.
Always warm up well before training, and after training, you need to hitch (stretch). Do not skip the warm-up and cool-down, this is just as important a part of the workout as running itself.
For those who find it difficult to start running on their own, experts recommend finding a group of like-minded people and running together. So it's easier to get involved. This is good motivation. The main thing is to start.
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Natalya Liberanskaya Healthy lifestyle Endocrinologist