There are plenty of reasons you might want to add running into your fitness plan. It gives you a great workout, improving your fitness and keeping your body strong, as well as giving your mind a chance to relax. And anyone can do it- even if it seems hard at first! The key is pushing through the first few uncomfortable times- as you gradually build up your strength and endurance, you’ll get into a comfortable rhythm that is really rewarding.

Here are some of the top reasons to get your runners on…

• It burns lots of calories fast. 10 minutes of jogging at a moderate pace will burn around 100 calories, and you can increase that by going faster or running on an incline.
• It’s a good stress release. Running is a great outlet for all your tension and frustration. Many people find that getting into a good rhythm as they run helps to relax their mind.
• It’s easy to do. You already know the basics- you might not have the perfect form to begin with, but running is a natural movement that you’ll get into a comfortable rhythm with easily.
• You can do it anywhere, any time. All you really need is a good pair of runners, and for women, a good sports bra, and off you go! Because you don’t need any special equipment you can run at any time of day. 

Convinced yet? It’s easier than you think to get started on your new life as a runner, and the results make it well worth the effort. Adding running in your fitness plan will give your weight loss plans a real boost, and you’ll start feeling fitter, stronger and healthier in no time.

How to get started

It can seem hard to start running if you’ve never really done it before, or if haven’t done it for a long time. But don’t feel discouraged- it might take a little while to build up your fitness, but following these guidelines can help set you on the right path… 

Prepare yourself

Make sure you’ve got a good pair of running shoes. You need a pair that provides adequate cushioning and support so that you protect your back and lower limbs from injury. Women should also invest in a good sports bra. If you haven’t exercised in a long time, or if you have any pre-existing medical issues, you might consider consulting your doctor before you begin any running plan. And if you feel completely daunted about starting running, it can be a good idea to start building up your fitness by going for a walk every day for a couple of weeks. This will ease your body into exercise and make starting running much easier.  

Start slow

You probably want to start pushing yourself to the max right away, but your body needs time to adapt. The first few times you run it will probably be a bit uncomfortable, but you need to be patient with yourself and build up your endurance slowly. Start by walking. For the first month of running, you should start with a 5 to 15 minute power-walk to warm up. When you feel ready, break into a moderate jog, and end with another 5 to 15 minute walk. You should focus on time rather than distance- aim to run for two minutes at a time, then five, then ten, gradually building up as your strength and fitness improves.

Get in the habit

Once you’ve done it the first time, you might be temped to give up- but don’t! The first few times are the hardest, and once you get past that intitial struggle it will be much easier. Try to run at least three times a week, and you’ll start to see results quite quickly. Develop a routine and make it a regular part of your fitness plan. If you struggle to stay motivated, recruit a friend to run with you. This can be a great way to make running more enjoyable, and to encourage you to stay committed.  

Give yourself time to learn to love running. There’s no rush to start entering marathons. Just be persistent and let yourself build up your endurance naturally. You can always alternate between running and walking until you can do 30 minutes continuously. If you feel like you’ve reached your limit, slow down to a walk until you feel ready to start running again. Over time, you’ll get better and better and your break times will naturally decrease. Once you get into a natural rhythm with running, you’ll start to see the benefits quickly, putting you well on the way to reaching your weight loss and fitness goals.