Regular physical activity, at least once or twice a week, lowers the risk of developing heart disease or stroke. You are aware of this fact but confused about which exercise to start with. What about a simple and cost-free exercise? Then running is the answer.

Why running is the best option to start with?

• Running is free to do anywhere and helps burn more calories than any other regular exercise.
• Regular running reduces the risk of long-term diseases such as heart disease, type 2 diabetes, and stroke.
• It can improve your mood
• Helps you maintain a healthy weight
• No special equipment is required

Planning first

Here you have decided to run to stay active, but first, you have to plan well and know what you need about each step for each step, for example

Before you start

Consult your doctor if you feel that you are not in good shape, recovering from a recent injury, or have any medical conditions to make sure that your activity and intensity are fit with your fitness and health. You will also need to pay attention to new details such as:

• Choosing a good pair of shoes that fit your feet to provide comfort for your feet.
• Paying attention to the distance you are running with this shoe and purchase a new one every 482 to 644 km because the shoe structure weakens over time
• Planning your running route and the time you will run.
• For women, they should consider using a sports bra because it is sturdier than a regular bra and provides additional support.

It’s time to run

It is important to rest, start with small distances, run slowly, and gradually increase the speed and distance during several walks to help you avoid injury and enjoy the experience. You also have to:

• Warm up for at least 5 minutes before each run, including brisk walking, knee lifts, and climbing stairs.
• Beginning to walk for a while makes you feel comfortable.
• The first time you try to alternate between running and walking, then the next time, make the running periods longer.
• Rest a few minutes after you finish and do some stretching.
• Make sure to run regularly at least twice a week for beginners to help your body adapt.
• Regularity is important and it is better to run 2 days a week than to run 6 times a week and then stop running for 3 weeks.

Tips will help you run and get regular

• Setting a goal that suits your physical fitness and health condition motivates you to keep going.
• Write down the goals you achieved each day such as distance, time, and how you feel after completion, and read them when you feel the need to back out.
• Run with family or a friend to keep yourself motivated.
• Make running more enjoyable by changing your running route, time, and distance regularly.