If you are looking for a great way to get fit and lose weight, running could be the perfect solution. As with any new exercise or fitness program, there are a few things you should know before you head out to pound the pavement.
Running Shoes
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Choosing the perfect fit when it comes to a good pair of running shoes truly matters. It makes a difference in how comfortable your run is, and can keep you from unnecessary injuries. When picking the right pair, you should start by determining the shape of your feet. If you have a high-arch, or flat feet there are certain types that will work better for you. Choose a pair that is not too tight, and offers some wiggle room. You also want to find a pair that is light weight and supportive. You do not have to spend a fortune to find a great pair of running shoes, and it is probably smarter not too especially if it is your first time giving it a try.
Dress For the Season
If you are running during the summer and spring months you are no doubt going to work up a sweat. Wearing light-colored clothing, with breathable fabric can help keep your body temperature down. During the fall and winter months it is tempting to run in shorts to stay cooler, but your muscles will work better if they are warm. During the cooler months choose lightweight clothing that covers all exposed skin. If you are willing to dish out a little cash for workout clothes, choose some that will wick away moisture from the skin. This breathable material will help keep you cool and dry no matter what season it is.
Stay Hydrated
There is nothing worse than running while dehydrated. Not only does dehydration contribute to muscle cramps, but it will make you feel miserable on your run. It is important to get in the habit of drinking plenty of water each day. Drinking the recommended 8-10 cups a day will help, but depending on the weather and your body size you may need more. Keeping a jug of cold water in the refrigerator will help you keep track of your intake. During warmer months you might consider ending your run with a sports drink to help replenish electrolytes and hydrate you. Most brands offer a zero calorie, sugar-free version as well, for those who are trying to lose weight.
Don't Over Do It
It may be tempting to push yourself to the max when you first start running. However, it is vital that you take things slow. It takes a while for your body to get used to a new exercise, and chances are even if you do not feel sore after your first run, in a couple of days you will. Take a rest day in between running days to avoid injury. This will also help your muscles to recover more quickly, and keep you from suffering from burn out early on. Starting out aim for three days a week, and then gradually work your way up to more.
Up Your Protein Intake
Lean protein is a runner's best friend, right after water that is. Protein will help fuel your run, and help in muscle recovery. If you do not get enough protein your body will start to use muscle for fuel instead of fat. Choose low-fat foods that contain high amounts of lean protein. These are found in fish, chicken and many dairy products. If you are not a meat or dairy eater, try protein shakes or bars instead. The amino acids in protein has the added bonus of helping you to build more muscle, while saying goodbye to excess fat.
Stay Safe
Any type of exercise you do comes with the risk of injury, and running is no different especially if you run outdoors. Choose clothing and shoes that have bright colors, or reflective material so that drivers can see you. If you choose to use ear buds and listen to music on your run, keep the music low enough that you can still hear noises around you. When running at night it is best to stick to well-lit areas, and always try to be aware of your surroundings.
Running is a great way to get fit and lose weight. Learning what you should and should not do can keep you safe and make your run more beneficial.
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