Running is one of the most efficient forms of cardio-vascular exercise, burning a substantial amount of calories per minute compared to less intense cardio-vascular exercise like walking.
Fitness First: Running
It is a great, energising activity that needs no equipment, and best of all, it’s free. Running can fight ageing, assist in weight loss, alleviate stress, reduce blood pressure and offer a new level of 
euphoria to life.
Tough to Beat the Benefits
Running offers both physical and mental benefits:
Physical Benefits
- Prevents muscle and bone loss
- Reduces risks associated with stroke and breast cancer
- Fights early stages of osteoporosis, diabetes, and hypertension
- Reduces risk of blood clots
- Boosts the immune system
- Improves lung capacity
Mental Benefits
- Builds confidence
- Reduces stress
- Releases endorphins, providing an elevated sense of happiness
Get Started
Now that you recognise all the great benefits of running, you’re probably eager to get started. Beginning an exercise programme can seem a bit overwhelming, but by following the tips listed below, you’ll be on your way to a successful running programme with long-term results.
Talk to Your Doctor
Receive your doctor’s approval before you begin your programme.
- Determine your baseline—measure your current fitness level. How long does it take you to run one kilometre?
- Create your running programme.
- Identify your goals. Consider your baseline and be realistic.
- Determine where running can fit into your daily routine.
- Create a running log to track your progress.
- Gear up. Purchasing the right shoes for support will help alleviate potential problems, like shin splints.
- Just go! Get out there and start running.
- Remember to stretch prior to and following your run to help prevent sore muscles.
- Document your success. How long does it take you to run a kilometre after six weeks of your programme? Re-evaluate your goals based on your results.