If you’re looking for exercises that you can do from anywhere, you’ve probably already thought about running.
Recreational running has grown in popularity over the last few years — 50 million Americans do some running or joggingaccording to a 2020 report by the Sports and Fitness Industry Association.
But if you’re into running, you might be wondering how and what it takes to jump into this new hobby.
CNBC Make It reached out Kai Ngrunning coach, Ashley Custa personal trainer with years of running experience for advice for new runners.
Kast has been running since he was a junior high school student, and has been running about three times a week. Ng has always had a passion for athletics and has turned his passion for running into a full-time job.
Here are some recommended courses for those just starting out.
1. Make a plan yourself
Once you’ve decided to start running for recreation, Kast says it’s a good idea to think about the speed and distance you want to run.
“When I start a running program with people, I don’t say, ‘Let’s go out for this one hour run,'” she says.
“Even if I try to make a longer, slower effort out of them, I might start them around the track, running or walking 300 meters each for 15 minutes.
Which speed and distance you lean towards depends on your preferences. Once you’ve decided what to focus on, Ng says you should learn how to run properly by training with a coach.
Then it would be a great time to work with a coach to come up with a training program that makes sense for you. .
2. Buy the right shoes
The shoes you wear while running are very important. Because wearing the wrong kind of shoes can lead to injury.
“I definitely made the big mistake of choosing shoes that I liked, not having enough support and cushioning,” he says.
“And then I ran my first marathon. By the time I liked 16 miles, I remember my legs feeling like lead.”
Here’s how Kast recommends choosing the right running shoes for you.
- Place your foot on the paper and trace
- cut out drawing
- Place the cutout on the sole of the shoe you plan to purchase
“If the paper is thicker than the shoe, the shoe isn’t for you,” Kast says. she proposes.
3. Get in shape
Ng says a key component of getting fit is practicing good posture and running until it feels natural.
“Generally, good running form is like running upright with a solid center of gravity. Imagine a helium balloon tied to the top of your head and gently pulling you up. Big. It doesn’t lean forward or lean too far back,” he says. .
And whatever your running goals are, you need to do short runs and fast runs, long runs and slow runs, long short intervals. This is because everything is necessary to build an energy system.
Also, find time for strength training to build muscle.
Above all, Ng wants you to remember:
“Just feel it. If you want to go today, that’s great. Are we progressing to
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