Why start running?

Running is one of the most natural forms of exercise, yet it is one of the most effective ways to improve physical fitness and overall well-being. As a personal trainer and nutrition consultant, I’d like to share why running is a great option for anyone who wants to feel better and be healthier.

1. Improving cardiovascular fitness: running is a great way to strengthen the heart and improve circulation. Regular running lowers blood pressure, increases good cholesterol (HDL) and helps maintain a healthy body weight.

2. Calorie burning and weight control: Running is highly effective at burning calories, which can be crucial for those who want to lose weight or maintain an ideal weight. The speed and intensity of running affects the amount of calories burned, but even at a slower pace you can achieve great results.

3. Running strengthens the lower body, including the muscles of the legs, hips and core. It also stimulates bone density, which is important for preventing osteoporosis.

4. Improving mental health: Running promotes the release of endorphins, known as happiness hormones. This can help reduce stress, anxiety and depression. Many runners also appreciate time alone to think and relax.

5. Regular running increases overall energy levels and endurance, which can make everyday tasks easier and improve overall quality of life.

How to start running?

Set realistic goals: start with short and reasonably challenging goals. For example, it could be running for 20 minutes three times a week.

Invest in good quality shoes: The right running shoes are key to preventing injury and ensuring comfort during your run.

Warm up and stretch: Warm up before each run and incorporate stretching after each run to minimise the risk of injury and promote muscle recovery.

Listen to your body: If you feel pain, take a break. It’s better to go slowly and safely than to get injured and have to stop training.

Motivation and fun: find a route you enjoy or listen to your favourite music or podcast while you run to keep you motivated.

Conclusion

Running is a versatile activity that brings many health and mental benefits. Whether you are a beginner or an experienced runner, there is always room for improvement and new goals to achieve. Start slow, be consistent and enjoy every step on your journey to better health and well-being.

Vladimir Veverka
Personal trainer and nutrition advisor