How to Start Running: Taking it One Step at a Time!

SSF_I
Mar 20, 2023
5 min read

#exercise #running #health #wellness #happiness

People have a wide variety of reactions when they hear the word running. Some people feel a shiver go down their spine, others get excited, and others have no reaction at all. Regardless of where you are when it comes to running, there is no denying that there are a lot of health benefits that can be had through running. Whether you are looking to increase endurance, improve cardiovascular health, or lose weight, running is something to check out. I have played sports my whole life, and have only really gotten into running recently. I have come to love it and it has become one of my favorite activities. Over time I have improved my skills as a runner and have been able to go for longer and faster as time went on. Through time and practice, you can do the same. Depending on your goals, running can provide a variety of benefits. If you are not in a position to begin running, you can also start walking. Walking has many similar benefits to running and if you want to run, you can build up over time.

Reasons to Become "A Runner"

For me personally, and others I have talked to, running provides lots of what I would describe as mental clarity. This is really hard to describe for people who haven't experienced it, but running outside in the fresh air can provide you with clarity and enhances your mood. Just being out there running it is easy to get lost in your thoughts and be able to reflect on all aspects of your life. Research has shown that vigorous aerobic activity can stimulate the growth of new neurons and increases the blood flow in the areas of the brain responsible for learning and emotions. There is also activity in the brain in regions responsible for memory and concentration. This alone is a reason to lace up your sneakers and go for a run, however, the list goes on.

Exercise and running specifically bolster the release of the hormone dopamine. This is known as the feel-good hormone dopamine. This hormone is responsible for playing a role in motivation and learning. Running has been shown to increase the activity of dopamine in the brain and prevent nerve cell damage. While running, endorphins are also released and can lead to something known as the runner's high. Although this magical feeling is pretty rare (I'm not sure if I have ever really gotten this, maybe once or twice) releasing the endorphins can lead to a decreased pain response, reduced anxiety, and a sense of calm or peace. For me, the benefits of running often come after I am all done as I feel a sense of accomplishment and it improves my mood overall.

Along with these benefits, running is also a great method for improving your cardiovascular health and endurance. Running is a highly aerobic activity and utilizes both fatty acids and carbohydrates. Once people have been running for a long time, they tend to have a lower pulse rate, resting heart rate, and higher heart rate variability (HRV). When it comes to benefits on the heart, running really gets the heart pumping and sends blood throughout the body. Similar to other forms of cardio, running aids in decreasing blood pressure and cholesterol. It also improves and strengthens the heart and blood vessels and improves blood and oxygen flow throughout the body. All of these metrics are huge and improving them can greatly impact your health in a positive way. It will also improve your endurance allowing you to do more stuff without feeling out of breath or having to stop because you are too tired. This is a great side-benefit in my opinion.

Depending on your goals of why you are deciding to run, it can provide a variety of results. If you want to increase your speed, you can do speed workouts or tempo runs to increase your speed. I have been doing this, and progress is slow, but you will get there. If you are looking to build endurance and run far distances you can do this too. I would suggest slowly working your way up so that way you don't get injured from doing too much to quickly. If you are looking to lose weight, and increase overall fitness, running is also an excellent path for that. There is so much variability in what you can get out of starting to run.

How to Start:

So now that you have heard all the benefits, maybe you want to give it a try. The beauty of running is that you need no equipment, you can do it on a treadmill but I recommend doing it outside if it is possible. All you have to do is put on your sneakers and go (you can buy running shoes later, the key is just starting). I truly believe that if you want to do or achieve anything, you just have to start. This is especially true for running, you just have to go on one run to be "a runner." Try to just run for three minutes or as much as you can. The time really doesn't matter at all, what matters is doing it and building from there. As discussed in Atomic Habits (James Clear) and The Power of Habit (Charles Duhigg) in order to create a habit you just have to do it time and time again. The duration doesn't really matter, what does is doing it. Each week or month you can slowly build up a little more but starting small and building up from there is key. Do not try to do a lot in the beginning and burn yourself out or get hurt, avoid this by building the habit first. Put on your shoes and go outside, even if you only run a minute and walk the rest it is worth it. One small step at a time, I know you can do it. I believe in you and know you can do this.

Running habits look different for everyone and there are a lot of variabilities. Don't worry about what other people are doing, focus on what works for you and build your way from there. Create goals for yourself and develop actionable steps in order to achieve them. Be kind to yourself, and give yourself proper time to improve. You will get better over time so don't stress too much about it, you are doing an amazing thing for your health by choosing to exercise. As you get into running you will soon be reaping the benefits! :)

I hope everyone has an amazing day! If you need anything or I can help with something, please feel free to reach out. Thanks for reading!