Anyone can be a runner!

If you just had a knee operation or if you suffer from back aches, then don’t run. But if you are a healthy individual who thinks “I am not the runner type”, then you are the person I want to talk to. Believe me, literally anyone can become a runner. I used to admire runners, feeling sad that I wasn’t born to be one of them. Nowadays I am still not someone who is eager to participate in a marathon, but I tremendously enjoy my daily half-an-hour-run which is like meditation to me. All it takes is frequent training, this is how you will become good at it and will actually start liking it.

Here are some tips for beginners…

• It is most important to start your training slowly. Run for 1-3 minutes, then walk for a bit and run again once your breathing is back to normal. You can gradually increase the running parts. Your training should be a total of half an hour every other day.
• Don’t run with full stomach. Eat a light snack two hours before your training. Drink plenty of water.
• Make sure you are breathing in and out through your mouth when you are running. Breathe deeply from your belly, not your chest. Deep belly breathing allows you to take in more air.
• Make medium steps. If they are too big, you’ll strain your joints, if they are too small it’s not effective, unless you go downhill.
• Everyone’s body is different, so there is no universal formula for optimal speed and heart rate pace. But as a general rule, you should be able to talk while running.
• Run alone or with people at your level.
• Your upper and under arm are at a 90° angle, swinging at your side, not in front of your body.
• Avoid a hollow back, your legs, pelvis and shoulders should all form one line.
• Don’t clench your fist while running, this will lead to a tensed neck and back. Your hand should be half open with the thumb resting on your index finger.
• Wear a good pair of running shoes that are well cushioned, fit you perfectly and match your running style.
• Wear comfortable clothes that you would work out in. Don’t overdress because once you warm up, your body heat will raise. Once you get more serious about running, you may want to buy some dry-fit apparel which wick moisture away from your skin. Avoid wearing 100% cotton socks, running socks are a synthetic blend and will help prevent blisters.
• One of the convenient things about running is that you can lace up your shoes, head out your front door and start running. But of course if there is a park or a forest in your neighbourhood, that will be easier on your body than asphalt roads and concrete sidewalks.