Times Weekly, staff

Running is a fun way to be active, improve overall fitness, make new friends, and achieve goals.

Here are some tips to get started running to enjoy the benefits and avoid injuries:

Start easy. Do not start too fast or go too far. As with any exercise, starting slowly allows the body time to warm up. Runners can increase their effort according to what feels good to them.

  • Depending on aerobic fitness, 10-30 minutes is an appropriate amount of time for a first run.
  • If someone is huffing and puffing and struggling to speak, they are running too hard.
  • Try the run/walk method with intervals, such as a 3-minute run/2-minute walk or 1-minute run/30-second walk. Gradually increase the run interval. Some people prefer this method because they always keep a walk interval.

Choose the correct gear. Get fitted for running shoes at a running store. Experts can help people find shoes that are best for their feet and gait. Wear proper running attire. Most clothing is available at sporting goods stores or running stores.

  • Runners work up a sweat when they run. Dress for a temperature that is 20-30 degrees above the actual temperature.
  • It’s best to wear light, sweat-wicking clothing that dries quickly and wicks away perspiration. Cotton clothing holds wetness and gets heavy.
  • Depending on the season, a good choice is a light shirt, jacket if needed, and shorts or tights.

Make running a habit. Plan to run a certain number of times a week and stick to it. Set a goal.

  • Sign up for a race, plan to run in a special location or just have a personal running goal.
  • Pair up with a running partner. It’s not only fun, but it also helps runners work toward their fitness goals.

Don’t forget to strengthen and stretch muscles. Include core and full-body strength exercises at least twice a week. A strong body will help runners enjoy the sport for a long time and stay injury-free.