When I piled on a few extra pounds last year and became the butt of some wily wisecracks from my wife, I decided to turn the corner and start running. But without much planning, I must confess. I started going for long sprints and soon realised that the strain on my knees was too much to bear.

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That’s when my friend, who by the way is a fitness enthusiast, came to my aid and guided me towards the right path to running. I also read a great deal of literature on weight loss in general and running in particular. I have been running regularly for over a year, and oh boy, the results have been tremendous. Along the way, I learned some secrets, some of which I would like to share here:

1. Start Slow and Go with the Flow

Everybody is made differently. What might suit one may not be the best for another. If you are a beginner, starting out with full sprints can be hazardous. The best way to get into the wonderful habit of running is by starting to walk. Walk a few rounds every day and gently increase the pace. Follow this pattern for a week and increase your speed gradually. As you become accustomed to walking briskly, start timing yourself. Try beating the time set by you every day. This will build your stamina and get you in a competitive frame of mind.

2. Jogging - The Preparation For Running

Walking is the stepping stone to jogging. Average jogging speed can be anywhere between 4 to 6 miles an hour for an average human being. After you have become accustomed to walking, start jogging after taking a few rounds of the park. Mix jogging and walking and try different patterns. Make sure that you eat calcium and protein rich food in order to provide ample nutrition to the body. This will strengthen your body and will prepare you for running.

3. Running –The final Frontier

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Running may sound easy but it takes a lot out of you. After you have built up substantial stamina, start running short sprints between your jogging sessions. Time your runs and if possible take a companion along to instill a competitive spirit in you. Always run with the perfect stance. A runner should always look out front, shoulders should be low and loose, and hands should be in an unclenched fist, with your fingers lightly touching your palms.

4. Nurture your body with Protein and Calcium

As I have already mentioned above, protein and calcium intake is crucial for a runner. You need to eat at least .8 grams per kilogram (of your body weight) of protein to maintain regular function and need to increase it to 1.6 if you are running frequently. For maintaining the strengths in bone, make sure that you take at least 1,000 mg of calcium every day. Protein strengthens the muscles and calcium takes care of your joints, making sure that your long runs do not affect your body negatively.

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5. Run with No Fear with the Right Gear

The impact of a run on the joints can be considerable if the runner is not wearing the right footwear. Make sure that you invest in a nice pair of running shoes before you start running regularly. Also, there is a risk of falling down while running and hence, I recommend buying an elbow and knee guard to eliminate major injuries.

6. Patience is the Key to Great Results

Whether you started running for getting a toned body or increased stamina or for health reasons, you need to remember that perseverance with your mind and soul is required for getting results, when your body gives up. If you can find some patience and stick to running even when you don’t feel like doing it, you will eventually accomplish the goals that you set out to get.

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