NEW TO RUNNING
Running releases endorphins, boosting mood and reducing stress. It improves cardiovascular health, helps with weight management, and strengthens bones. Regular running can also increase energy levels, improve sleep quality, and build mental resilience, making it a great way to enhance overall well-being.
Begin with short, easy runs or walk-run intervals, gradually increasing duration and intensity. Warm up with dynamic stretches, and cool down with gentle stretching. Use proper footwear like the ASICS Gel-Nimbus, and listen to your body—rest if you feel pain or excessive fatigue. Consistency and patience are key to injury-free progress.
Aim for 3-4 times per week, allowing rest days for recovery. Start with 20-30 minute sessions, gradually increasing as your fitness improves. Consistency is more important than intensity—regular, moderate runs help build endurance and reduce injury risk while keeping you motivated.
Visit a specialist store for a gait analysis, where experts assess your foot strike and pronation to recommend the best shoe for your needs. If you can’t access a store, start with a neutral shoe and adjust as you learn more about your running style. Well-fitting trainers are key to comfort and injury prevention.
Yes, following a structured plan, such as Couch to 5K or a beginner’s 10K schedule, helps you build fitness gradually, stay motivated, and avoid overtraining. Plans typically combine walk-run intervals, rest days, and gradual increases in distance and intensity, making running more manageable and enjoyable.
Begin with dynamic stretches—such as leg swings, arm circles, and walking lunges—to increase blood flow and prepare your muscles for activity. Avoid static stretching on cold muscles, as this can increase injury risk. A good warm-up helps improve performance and reduces the chance of strains.
