Healthy habits related to sport and exercise are accessible to all; it’s about proposing-introducing these changes into the routine and finding the physical activity that best suits our tastes.
In this article we will see how to get used to running, An exercise routine that can dramatically improve our quality of life. We’ll go over some of the benefits of this activity, and also share some ways to adopt it as a habit.
What advantages do I have in running?
Exercise is essential for maintaining good health. We are all a combination of mental and physical aspects, so we need to stay active and avoid a sedentary lifestyle.
How to get used to running is a common question for many people who intend to start this activity but fail to find the right path. It’s not enough to have the intention to do it, you need a method that helps you get started in that exercise routine.
The benefits of running are due to a dramatic improvement in breathing capacity, joint and muscle health, and the ability to interact with other people who also have the same hobby.
Below we will see in concrete terms what are the main benefits of running outdoors.
- Cholesterol control.
- It helps in losing weight without losing too much muscle.
- Prevention of osteoporosis.
- Strengthens and tones the muscles of the legs.
- Improves blood rhythm.
- It helps fight stress and improve mood.
How to get used to running and make it a habit
In the next few lines we will see how we can get into the habit of going for a run find the right methods and the right motivation.
1. Choose the right clothes
The process of choosing the right clothes to go for a run is more important than it looks. And this is it when we feel comfortable with the clothes we wear, we are more eager to do any activity, Even if we don’t realize it. If the garment is intended for a specific activity and adapts to the specific needs of this type of exercise, it represents an additional incentive to act.
2. Best morning time
The schedule can be adjusted to suit each person’s particular schedule, however it is recommended to go out for a run in the morningSince at this point in the day our body is more active to get through the rest of the day. This allows us to perform better and take more time to tire., With the consequent reinforcement of our motivation. Indirectly, it helps us get into the habit of running.
3. Eat well
If we are to make running a recurring activity in our lives, we need to incorporate other healthy habits into our lifestyle that allow us to maintain it. Eating well is one of the most important.
When we have a good diet, balanced between macronutrients and vitaminsOur body has the necessary sources of energy to perform physical activities without suffering from wear and tear.
4. Stretch at home
Stretching is essential for starting any physical activity while avoiding injury. When we plan to start running often, we can start by stretching before the run. In this way, we send a message to our brain that physical activity is about to start, and the chances that we end up being very sore will be reduced.
5. Perform a medical check-up
If we want to get used to running, we should also plan to start an examination with a doctor. Having a checkup every now and then is a good way to check if our health has improved since we started this training step, or if any complications have arisen. The former also helps motivate us to run more often.
6. Remember the warm-up
It is not the same for warming up; stretching involves moving the muscles so that they stretch, with an emphasis on the area we are going to be working on. The warm-up, on the other hand, is based on carrying out low-intensity physical activities. so that our body assimilates what comes.
The ideal would be to do a static jogging session at home before jogging outside, for about 10 minutes, then start the run at moderate intensity so that the first few minutes serve as a warm-up for the run.
7. Find your own pace
Avoid trying to copy other people’s rhythm or routine, focus on yourself. If at first you only endured a few minutes of running before having to stop to rest, do not be put off by this circumstance, you will gradually gain in endurance. You just have to be more discriminating in helping others.
8. Set a specific schedule and persist
To get used to anything, you need to do the activity a minimum number of times, for about 25 days. So keep in mind that before going out for a run it seems like a natural thing, you will have to go through a habit-building process for a few days.
At this point you need to get used to committing yourself to the task, and later on it won’t take so much effort to motivate yourself. To make things easier, set a schedule in advance; one that is realistic and fits your weekly activities.
9. Go for a group race
Finding a group of people who have the same motivation as us is one way to encourage the creation of such a habit. We are gregarious beings and we like to do things more when we have someone to share experiences with.
10. Overcome the excuses
It is common that before starting a new activity, we experience a series of limiting and involuntary thoughts, which come up alongside some self-made excuses that usually prevent us from starting our outings to run.
Keep in mind that these thoughts only exist to give you excuses that keep you in your comfort zone. The ideal is to understand that it is unconscious aspects of our person that they have no real control over us unless we allow it.
- Ashwood, RD Pritchard, EL (2008). Motivation management: manager’s guide to diagnose and improve motivation. New York: Psychology Press.
- Wilson, TD; Lassiter, GD (1982). Increased intrinsic interest with superfluous extrinsic constraints. Journal of Personality and Social Psychology 42 (5): 811-819.