If you’re one of our mamas who has made a commitment to improving your health during 2021 we want you to know that it’s all about small steps to success. Forget the big leaps, our lives are stressful enough as it is – let’s start slowly and build a solid foundation for our health and wellbeing! And, speaking of steps, if you’re ready to take your walking routine up a notch and try running, we’ve got some tips to help you transition.
Walking is a great start
There’s a lot to love about walking; it gets the body moving and allows you the chance to enjoy some fresh air, a few precious moments of you time or alternatively time to chat with a friend. Going for a walk with the kids is also a useful way to take the pressure off of trying to entertain them at home. You might stop to investigate plants or insects or simply admire the scenery. Often kids who have trouble communicating around the family dinner table will find it easier to open up during a walk, as there isn’t as much pressure to make eye contact. Lulls in conversation don’t seem so awkward and there are lots of environmental stimuli.
Raising the bar
Levelling up to running from walking can be a bit of a shock for your body and there is really no need to rush it. If you go too hard too early, you risk injuries or wearing yourself out to the point of exhaustion. One of the best bits about running is that you are likely to see results pretty quickly. Setting some simple time or distance based goals that are achievable and realistic is a great way to help you track your progress. There’s nothing wrong with combining short bursts of running with more frequent walking in the early days.
Make sure you’re comfortable
You don’t need all the latest lycra running gear, but if you’re wanting to get serious about running, you’ll need to make sure you are comfortable. A good pair of runners that provide the proper support (and haven’t gone all saggy since you bought them seven years ago) is essential. You’ll also want breathable and lightweight running clothes, and a hat and sunscreen to keep your skin protected.
Going solo
Running is a solitary sport. When you’re running, you’re likely to find you need to focus on your breath and body; it’s not really a time for chatting. If you’re able to claim some time; even thirty minutes in the morning or evening, just three days a week, you’ll find that running is an activity that benefits both your physical and mental health. Running allows you to take some time out and focus on yourself. And it’s great for your health; it’s been proven to help alleviate stress and reduce anxiety.
Make it a meditation
Traditional sit-in-your-seat meditation doesn’t work for everyone. In fact, it can be difficult to get your mind focused or clear when you are worrying about upcoming medical appointments, lunch orders, carer schedules or shopping lists. The thing about running is that it is such a physical activity. When you’re running there really isn’t anything else to think about except for your body and your breath. It can be useful to use your breath to form a mantra, repeating a particular inspirational phrase or even just reminding yourself to inhale and exhale as you go.
Pick a soundtrack
Before you head out, set a playlist on your library or download a podcast you have been looking forward to listening to. Running gives you a chance to escape the noise of everyday life, and listen to something that really motivates you. There’s a heap of free and low-cost apps out there designed to support and encourage runners. From measuring distance to recording timing, there’s even Zombies, Run, in which you listen to a zombie-related narrative that challenges you to pick up your pace at critical points in the story.
Eat well and stay hydrated
If you’re on a major health kick, you might be trying to reduce your calorie intake. But if you’re going running, you will need something in your tum to use as energy. However, beginners certainly don’t need to be loading up on carbs before a short run. A light, healthy snack around 90 minutes before your run will give you the full tank you need. You will also lose fluid as sweat when you exercise, so keeping your water intake up both before and after a run is also critical.
Make time to stretch and recover
Stretching before and after a run will make the experience less painful- stretching helps shift the lactic acid that has been built up. Stretching after a run also gives your heart rate the chance to return to normal. Don’t go too hard too soon; starting out with one or two runs a week is just fine. And always listen to your body and allow yourself some off days when you need them.
Need some running gear before you start pounding the pavement? Take a look at these products we’ve found…
