Want to kickstart your running journey? Here are 5 essential tips

It has been proven time and again that running, or as simple as brisk walking or jogging, reap many benefits for our body, including improved cardiovascular health.

According to a US study in the journal Progress in Cardiovascular Diseases, runners are 30 percent less likely to have a premature death and 45 percent less likely to die from cardiovascular disease than non-runners.

“Running may be the most cost-effective lifestyle medicine from a public health perspective,” the study’s authors said.

Aside from its physical benefits, running has also been proven to be beneficial for one’s mental health.

“It helps your mental health by producing hormones, endorphins, which give you a feeling of well-being,” said Julien Schipman, a sports health specialist at France’s Institute of Sport and Performance.

If you want to kickstart your running journey this year, here are five tips and beginner-friendly essential gear to prepare for a safe practice.

Activewear that gives support and comfort to the body

In a 2022 study by Vitreous World, 92% of the respondents said they find it difficult to focus on their workout when their apparel is uncomfortable, while 49% said that tight-fitting activewear leaves unwanted marks and rashes on their skin.

Meanwhile, according to Dr. Ian Banzon, an athlete and a physician practicing medical and sports acupuncture, a lousy activewear fit restricts one’s movement, which may result in unwanted injuries and limited movement.

“If it’s too tight, it restricts breathing a bit or gives me a bit of a tummy ache. [On the other hand], if it’s too loose, you feel everything is just moving,” Dr. Banzon told GMA Integrated News.

The insights above stressed the importance of finding the right activewear for any workout. The general rule of thumb? If you’re uncomfortable moving in it, it’s a bad fit.

A pair of shoes specifically designed for running

A pair of shoes can either make or break your running journey, which is why it’s the most essential gear to prepare before committing to the said cardio workout.

When looking for a pair of running shoes, focus on finding the right fit for your soles to ensure maximum comfort. Getting a pair that is half an inch bigger than your usual shoe size is also advisable, as the feet tend to expand and swell when running.

To make sure you’ll get the best pair of shoes tailored to your needs, it’s best to visit a specialty sports store for a fitting. In Manila, Adidas’ branch in BGC has a Run Lab that provides runners with insightful information through a treadmill run simulation.

Hydration is key to a healthy run

One of the reasons why health enthusiasts love running is easy sweating, as with any cardio workout. But it would help to be careful not to exceed your fluid intake with sweat loss as it will lead to dehydration.

In an earlier report, mild dehydration is said to cause dizziness or fatigue, while extreme dehydration can result in unconsciousness or even death.

Running time should not exceed two hours

As with everything in life, too much of anything is unhealthy. Just like how working out all day, especially running, is highly not advisable.

According to fitness trainer Clo-Ann Dollentas, two hours of training is more than enough for a day.

“If you go beyond that, that’s muscle wasting,” Dollentas said.

Don’t run outdoors when the temperature reaches 42°C

In 2023, the Department of Health warned that exercising during periods of intense heat may be dangerous to one’s health. If the heat index reaches 42°C or more, this is considered the danger zone, and it’s possible to have a heat stroke.

According to Tess Nocyao, a strength coach and national athlete for obstacle course racing, one should avoid running outdoors from 10 a.m. to 3 p.m. since the temperature during these hours is the most intense. —JCB, GMA Integrated News