One run can change your day, many runs can change your life! This statement is very close to the truth. Preparing yourself to go for your first run can be a very daunting task. Let’s take a quick look at the newbies guide to starting off on the right foot.

Right gear

To start off, the only thing fancy about your running gear should be your shoes. Be a little liberal with your budget when it comes to buying them. Most of us will be running on roads and good cushioning is a must to prevent injuries related to repeated impact on our knees and ankles. Good shoes mean a more pleasant experience, especially when running over uneven hard surfaces that are commonly encountered.

Whether running indoors on a treadmill or outdoors, the concern would also be whether to buy neutral or stability shoes. If your foot has a tendency to pronate or supinate, then stability shoes with additional cushioning is needed to keep your foot to its ideal gait line. If your gait is normal, then just go in for neutral shoes. Rather than buying your first pair online, a better idea would be to visit a local store for experiencing that perfect feel and comfort before the purchase.

Right ambience

Find out whether you are an indoor or an outdoor runner. Indoor running has the advantage of stable surface, air conditioning, less pollution and availability of TV as a mental distraction from bodily rigours. Outdoor running comes with the natural ambience and sense of freedom that accompanies it.

Finally, it is important that you enjoy your running environment. For those who love nature, trail running can also be a very pleasant experience.

Music is a great motivator. Develop your own playlist to boost your running experience. Invest in a cell phone arm-band and a sweat resistant Bluetooth headset. Use your cellphone as a music player instead of a communication tool. At all costs, avoid conversations or chats during your run. Make it a mindful experience.

Right company

If you are a social person, then perhaps joining a running group might be a good idea! Having said that, many of us also prefer solo running. The advantages of joining a group are many, such as getting great running tips from the more experienced runners, motivation from fellow members and tips about exercises that enhance running. Introspect on what suits you best. If group timings don’t match yours, then try solo running. That’s great as well, because finally, the competition is only against your own self, the goal being to be better than what you used to be!

Right start

A person doesn’t become a runner overnight. So start slowly with manageable running intensity. Gradually progress from walk-run intervals to running without breaks, say for 15 minutes at a stretch. Once the duration has reached around 30 minutes of uninterrupted running, work at developing pace so that more distance is covered in less time. Make sure to use a fitness app that records distance, time and other metrics from your run.

The data would be useful to judge your own progress over time. So, how about giving running a try with your legs doing the running, your mind the pacing and your heart the pushing?

The writer, a martial arts and fitness coach, is the founder of Mike’s Martial Arts, a Calcutta-based martial arts and advanced functional fitness studio. Contact: mayukhpb@yahoo.co.in