Gradually you will increase the amount of time you are running and the number of days, but do not increase either until you feel comfortable at the current training level. Running is a flexible sport, so anytime you feel overworked take jogging or walking breaks. In the beginning don’t focus so much in how many miles you are running, but work toward the minutes. As you get stronger you will begin to eliminate the walking breaks and extend your work out period.

The Necessities

The best advantage of a running workout is that no equipment and little gear are required. But the most important investment for runners should be purchasing a good pair of running shoes. These differ from tennis shoes, walking shoes, and cross training shoes. You can purchase well supported running shoes from specialized stores, where employees can help recommend models based on your ability, foot type and exercise goals.

 Women runners should have a good quality, well-fitted sports bra, with wicking material which will keep you cooler and drier while working out. Investing in a good digital sports watch may also be helpful, and some even offer built in heart-rate monitors which is nice to have as you advance in your running and skill level.

The Different Strides

The definition of running can vary depending on the people you ask or see on the road. Some use running as a sport, while others view it as transportation or only an effort to escape a hungry pit bull. Many different aspects of running get looped into the same category such as jogging, racing, sprinting or trail running. Depending on your own preference, goals or choice style there is a type of running for everyone.

• Casual Running: This type is grouped by individuals that do it casually for the physical, social, and mental benefits. Casual runners use this method simply without any fancy equipment and just about anywhere outside.

• Treadmill Running: When the weather outside is bad, treadmill running is a great alternative and is generally easier on your body and joints than outdoor running. Most treadmills allow runners to change their pace, incline and resistance so they can simulate the outdoor terrain and vary the workouts. 

• Racing: From 5Ks to half and full marathons, some runners enjoy the competitive nature and thrill of participating in races. While races can carry an intimidating nature, most runners enter races not to win but to set personal goals.

• Trail Running: This version is a perfect fit for those who love to exercise while enjoying the scenery and peaceful surroundings. Most are located on hiking trails with varying terrain from flat desert-like ground to mountains. More for the strong-footed, trail running can often include sidestepping roots, scrambling up rocks, running through streams or canvassing steep hills.

Health Benefits of Running

Running is among the best aerobic exercises for physical conditioning of the heart and lungs, which studies show can reduce the chances of everything from the common cold to cancer. Running can help ensure the efficient flow of blood and oxygen throughout the body, proven to help decrease the risk of a heart attack.

•  Stress reliever and can help reduce mild depression.
•  Feel more energetic and creative
•  Improves fitness and stamina
•  Increases bone density to fight off osteoporosis
•  Extremely efficient calorie burner and weight loss method
•  Builds muscle mass, increases metabolism
•  Increased confidence and attitude boost
•  Releases endorphins that can cause sense of happiness and positivity