Start slowly in any new running routine

We’re more than halfway through February and that light at the end of this wintry tunnel may actually be the sun. That means it is almost time to take the active lifestyle we started on January 1 outside, and there may be no better way to do that than to hit the ground running.

Since the beginning of time, man has run. Granted, in the early days, man was running to keep from getting eaten by something much larger than himself. Running is good for the heart. Sabertooth tigers? Not so much.

We don’t generally have to worry about giant predatory animals in 2018 Polk County, but we do have to think about predatory conditions like obesity and heart disease. Running helps address those conditions and others because it is still a great aerobic workout that burns fat and reduces stress.

Experts have long linked many health benefits to running. It helps increase HDL (“good”) cholesterol; helps with weight loss; builds strong bones; improves balance and coordination; lowers your risk for heart disease and diabetes; and helps improve sleep. To make it better, nearly anyone can run, at any age, and many people make it a life-time habit.

Most people can ease into a running program on their own. However, if you are a smoker, have a history of heart disease, high blood pressure, high cholesterol, diabetes, or problems with your hips, legs or feet, it’s wise to check with a healthcare provider first. That’s also a good idea if you are older than 40, especially if you have not exercised for a while. If you are obese, you may want to try a less demanding type of exercise first, like walking or swimming, because running puts extra stress on your muscles and joints.

If you are ready to try running, it’s best to start slowly and not push your body too hard. Be patient and remember that it may take a while to get into shape and achieve the performance level of experienced runners. Everyone is different, and your progress will depend on your fitness level and energy.

Before getting started, you’ll want to buy a good pair of running shoes to help you cover ground comfortably and avoid injury. Shoes don’t have to be expensive, but they should have a flexible sole, solid heel support, and good shock absorption.

Warm up before you run, by walking for a short period first. If you are a beginning runner, try walking and gradually add some jogging to your routine. If you can comfortably talk while running, you are running at a good beginner’s pace.

Choose a safe running area, preferably flat, soft ground instead of concrete. To help prevent injuries, avoid running too far or too fast too soon. Even with slow, easy exercise, it is normal to have small aches and pains at first. These will quiet down as your muscles, bones, and joints get stronger. You can treat most minor injuries with rest and ice. See your healthcare provider if you have pain that does not subside within a reasonable amount of time. You may also want to take rest days to help your body fully re-cover from the impact of running.

It’s important to listen to your body. If running results in pain or discomfort, try changing your running habits or stop and rest for several days. See your healthcare provider if the pain lasts.

Finally, although running burns calories and improves endurance and cardiovascular fitness, it is not the best exercise for improving flexibility and strength. For these bene-fits, add other types of exercise into your routine like swimming, bicycling, and lifting weights. A combination of activities will improve your overall fitness and reduce your risk for injury.

So, when warmer weather finally arrives, lace up the sneakers and go for a jog for good health, not because there’s a giant cave bear behind you.