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Running 101

Running 101

by Pete S.March 27, 2016

Are you thinking of trying a running program, but not quite sure how to start? Here’s a quick guide to running so you can run your way to fitness.

Running is one of the best ways to trim down and get a healthy body. Like any fitness regimen, running requires commitment and determination to achieve your desired results.

Before running, consult your physician if you have any of the following:

  • Recent accident or injury
  • Asthma or any respiratory illness
  • Diabetes
  • Cardiovascular illness

Running is an intense workout that utilizes all of your muscle groups and develops better cardiovascular and respiratory performance. A quick visit to your physician will tell you if you’re fit for an exercise regimen as intense as running.


Running shoes are about the only equipment that you need to buy for running.  A good running shoe starts at about $60-70. When shopping for a running shoe, you would need to consider your weight and your comfort level.

Your running stride would also be a factor in buying your running shoes. This is to get the optimal support based on how your foot hits the pavement when you run. Check your older shoes to see what kind of stride you have so you would know what kind of running shoes to buy.

Most people who run have a neutral stride where the stress is typically located in the middle of the foot when running. This stride would normally wear the middle of your shoes down. The best shoes for neutral pronators are stability shoes which combines stability and cushioning.

Some runners have an overpronation stride, where stress is put on the inner sidings of the foot. This wears down the inner soles of your shoes. The best choice of running shoes for overpronators are motion control shoes to reduce stress on the heel and prevent tendinitis.

Supinators stride with the stress on the outer sidings of the foot, which results in worn down outer soles of your shoes. Supinators can benefit the most from cushioning shoes, which would reduce the impact stress to the knees and back.


As a beginner, you could expect to get worn out quite easily. Don’t adopt the pace of seasoned runners. You’ll get there eventually. Keep the pace that’s comfortable for your body and gradually move up in intensity. In the early stages of your workout, you can expect to feel a bit sore on your calves. The more you run, the more developed your leg muscles will be. You’ll be running longer, more intense running workouts in no time.

It’s perfectly normal to walk in intervals during running. Some beginners are way too conscious about walking. Walking lets your body recuperate, which in turn gives you enough resistance to endure longer, more intense running workouts.

Commit to running

Running is not a one-off exercise. You would need to commit enough time weekly to run for you to reap the benefits of running. If you feel demotivated to run at some point, find a running buddy to help you achieve your goals. Set realistic targets for yourself and push yourself further each time you meet your target.

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Pete S.

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