Run Because You Still Can!

I am so glad you are still following. Now we know a little about dedication, nutrition, and Goals. Time to set the ball into motion. Everyone's exercise goals will be different, but in my personal opinion, running is a staple of fitness. If you are medically unable to run, try swimming or biking. But for now we are going to talk about some of the benefits of running and how to get started. 

Active.com has many helpful articles on a variety of fitness aspects. Here is some info regarding the benefits of running. 

Running Improves Your Health

Believe it or not, running is actually a great way to increase your overall level of health.  Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use.  In addition, running can also boost your immune system and lower your risk of developing blood clots.

Prevent Disease

For women, running can actually help to lower your risk of breast cancer.  It can also help reduce the risk of having a stroke.  Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack.  By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.

Lose Weight

Running is one of the best forms of exercise for losing or maintaining a consistent weight.  You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.

Boost Your Confidence

Not all of the benefits of running are physical.  Running can provide an noticeable boost to your confidence and self-esteem.  By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.

Relieve Stress

Stress can actually cause a number of health and mood problems.  It can also diminish appetite and sleep quality.  When you run, you force your body to exert excess energy and hormones.  Running also helps to reduce your chances of developing tension headaches.

Eliminate Depression

When you are depressed, the last thing you likely want to do is to get up and go for a run.  Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood.  In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as running.

FOUR IMPORTANT THINGS TO DO BEFORE BEGINNING TO RUN:

#1 IT's ALL ABOUT THE SHOES!! To prevent injuries make sure you are running in "running shoes" NOT cross trainers or walking shoes etc. Try on different brands, everyone's feet are different. Find a local athletic shoe store that can tell you which shoes are best for you. 

#2 Support the girls. Double up sports bras of you need to. No one needs a black eye or to be distracted by bouncing while running.

#3 Determination. This is a must but trust your body and don't push your self too hard where you are too sore to move the next day which discourages you from running again. Plus you don't want to force an injury upon yourself. 

#4 Play List. If music inspires you (like it does me) make a playlist of your faborite upbeat music in the length of the run you want to do and hit the road or enjoy the sights and sounds and voices in your head if you prefer.

Here are a few plans to get you started. This first one is a 5k plan (3.1 miles)

Once you are able to meet your specific goals regarding the 5k, why not aim toward a 10k?

I suggest signing up for a local run within your goal date to push yourself to meet that goal. www.active.com can help you find a race in your area.