New to run­ning? Tips to get you go­ing

Hindustan Times (Patna) - Live - - Front Page - AFP (With in­puts by Dr Philippe Sos­ner)

With the num­ber of marathon par­tic­i­pants around the world grow­ing every year, run­ning is an in­creas­ingly pop­u­lar phys­i­cal fit­ness ac­tiv­ity. But if you’ve never run be­fore, you need to ease your­self into it. Here’s an­swer­ing some fre­quently asked ques­tions:

Can you start at any age?

Yes, it’s an en­durance sport in which you will make progress, what­ever your start­ing point.

Are there any med­i­cal rea­sons not to run?

Even with health prob­lems, run­ning is of­ten pos­si­ble. You may need to adapt it to your con­di­tion. If you plan to be a reg­u­lar run­ner, and take it be­yond a leisurely jog, con­sult your doc­tor if you’ve been in­ac­tive for a while.

How of­ten is best and how can I avoid in­jury or giv­ing up?

First, you need to set your­self a rea­son­able tar­get. Your run­ning plan must also take ac­count of what you can do and what you would like to do. Start by walk­ing, then pick­ing up the pace and grad­u­ally in­tro­duc­ing short bursts of run­ning of lowto-moder­ate in­ten­sity. As a be­gin­ner, you could start with a 30-minute ses­sion once a week, then in­crease the num­ber of ses­sions to twice then three times a week. But if you ex­pe­ri­ence un­usual dis­com­fort, chest pain or breath­less­ness which does not calm down at rest, stop and see a doc­tor.

Do I need to have prac­ticed an­other sport and should run­ning be sup­ple­mented with an­other sport?

No, if you’re al­ready used to walk­ing, you should be fine. Ide­ally, com­bine run­ning with mus­cle-strength­en­ing ex­er­cises for the legs and core, to pro­tect your joints.

Any ad­vice about good run­ning shoes?

Good run­ning shoes should not be too heavy, and the sole should not be too thick, so that the foot can move nat­u­rally and feel the ground un­der­neath. Opt for a clas­sic-shaped non­fash­ion pair that’s slightly bigger than your usual size, but not so much that your feet are slip­ping in­side.


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