Running is free and everyone can do it regardless of gender, age, or fitness level. This sport or exercise has many benefits. It can help you lose weight, tone your body, build your muscle, improve your endurance, and even improve your cognitive functions and make you feel happy. But, women, in particular, can benefit more from this amazing sport compared to men. Running is also an effective weight loss exercise for women, especially after pregnancy.
Running is an amazing exercise. It is flexible and it is cost-effective. You can do it on your free time and, as mentioned earlier, it does not cost anything and it helps you to empower your willpower. You do not need a gym membership if you want to go running.
But, here are some tips that can help women avoid running injuries and get the most out of running:
1. When you’re a beginner, it is important to run for 3 minutes and then walk for one minute.
Repeat this five times. You can run for 30 minutes total during your first week and then you can increase your running time as you progress. This will lead to significant improvement in your fitness level in just a few weeks.
2. Buy a good pair of running shoes.
While running, in itself, is free, it’s good to invest in a good pair of running shoes. Do not buy running shoes designed for men. Because the woman’s pelvis is broader than that of men’s, you need to strike the ground differently using your outside feet. This is the reason why you should invest in shoes that have durable outer edges. Also, women generally weigh less than men so you do not need as much cushioning as men do. Using well-cushioned men’s shoes can inhibit your movement. So, always pick use shoes that are specifically designed for women.
3. Invest in a good sports bra.
If you’re serious about running, you have to invest in a good sports bra. This will keep your twins protected. It also prevents breast sagging. They are not expensive, the prices start from £10.
4. Stop worrying about the miles and focus on the experience.
Be patient with yourself. Do not push yourself past your limits if you want to avoid injuries.
5. Add weight training and resistance work to your routine.
If you want to improve your strength, endurance, and speed, it is recommended to add weight training and resistance work to your routine. This will help strengthen your core and back. This will also help prevent injury and improve your running efficiency.
6. Do not run alone, especially at night.
Having a running buddy not only ensures your safety, having someone along will also makes running a lot more fun.
7. Accidents can happen so make sure to carry your mobile phone and ID with you always.
Always notify your loved ones whenever you are going out so they’ll know where you are.
Yes, you can run even when you are in the menopausal period and even when you’re pregnant. In fact, studies show the running could ease various menopausal symptoms. It can also improve the overall well-being of pregnant women. However, if you’re pregnant, you have to run at a moderate pace and less frequently. You also need to check with your doctor before you start your running routine.