1. Angie

    wow, what a detailed guide on running, I learned so much! I used to always do warm ups before running. These days I stopped running at all, since it caused my knees to hurt badly, so I do regular workouts and yoga instead. I kinda miss running outside. Based on what you said, it’s probably because I was pushing myself too hard. Thanks for motivation to run again!

    • Thabo Nkomo

      Hi Angie,

      I think doing yoga is a great idea. I would also suggest, when the times comes, to ease into running by first walking. A great place to start is to find a walking route you enjoy. It helps to make it as easy as possible. Your favorite walk may offer beautiful vistas, but if it is a 30 minute drive there and back, you will be less likely to do it every single day. Instead, save that walk for the weekends and come up with something convenient and pleasant for your everyday walking routine. If you can, find a route in your own neighborhood so you can leave right from your front door. Just lace up your shoes and start walking. Walking, because it’s a low impact exercise, should help you get stronger and healthier without putting a lot of strain on your knees. Once you feel up to it, you can then transition to running.

      This is important. Always listen to your body. Never run injured. That said, I’m glad that you have renewed your passion for running. Keep healthy. Keep safe. Don’t hesitate to contact me should you have any questions.

  2. R.F.

    What a great guide! Tip number one is spot on, especially as we age. We must work up to our goals. We tend to become so discouraged by our beginning results which really in the long run (no pun intended) do not matter much at all other than a measure of a current success. Everything must have a starting point and we tend to accept failure far too quickly. Starting out slowly is the key to any change in your health habits. This will help you maintain them for the long term as they become a lifestyle change. I am glad that you pointed out the need to understand and know you MHR (maximum heart rate) because again as we age, this can be a life or death thing sometimes. I have a heart condition and this is something I am always aware of regardless of how minor the issue might be. Exercising is about maintaining health and conditioning our minds and bodies for a healthier life. We need not overdo it or rush our health goals. Exercising at a rate that our body can sustain long term is important. These are excellent tips. Also, I agree Thabo, walking is a great start! I cannot even run yet but I can certainly walk; maybe someday!

    • Walking has all sorts of health benefits among them the ability to help lower your blood pressure and strengthen your heart. Many people at risk for stroke and heart disease are overweight, unhealthy and have a hard time exercising. Thankfully walking is an easy, low-impact workout that almost anyone can do.

      Start where you’re at. Just put on your shoes and head out there. If all you can do is walk for five to ten minutes, start there. It’s a great start and that’s a lot more exercise than you’ve been getting. Stick with it for a week and then see if you can make it for 15 minutes.

      If you can go for 30 minute walk, start there. Pick up the pace, walk briskly and after a week or two, try to go for 45 minute walks. Or break up your walking workout into 3 shorter sessions interspersed throughout your day. Eventually you might feel strong to run. Even if you cannot yet run, you can still do your self a lot of good by walking.

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