MADISON- Runners come in all shapes and sizes. For those who wish to run have to be patient and make small, consistent steps. Running is an excellent way to improve your physical and mental health.

Whether you wanting to keep up with your kids, run a mile without walking, finish a 5K or explore your local trails, understanding why you want to run will help you build healthy habits to keep you on track. Obtaining the correct knowledge of proper running techniques is also a must.

For those wishing to get started in the sport or as just a part of an exercise program, it’s most important to set a running agenda in the quest to succeed. Once the road to success has been mapped, have a good pair of running shoes that fit, are comfortable and establish your pace on the road to finish. For females, another very important piece of running gear is a good and supportive running bra. Both pieces of gear will easily set your best efforts forward to meeting the goals each runner sets before taking that first big step.

Experts’ first piece of advice for any beginner runner is simple- start slowly.

Many make the mistake of trying to run too much, too soon and a percentage of those wind up quitting because they’re discouraged by their progress or have suffered an aggravating injury. A British Journal of General Practice study of runners in this setting indicated it takes roughly 66 days to establish a healthy habit of exercising and feeling of making progress.

Those experts within the sport also caution for each runner to converse with their physician, especially if you have a pre-existing health condition if jumping into heavy exercise is something completely new or has been a long layoff between exercising regimens.

Any experienced runner will tell you to walk before you run. Start by walking up to 30 minutes on a regular basis and then gradually make your way to some running. At the beginning, a run-walk regimen is perfect for your body to acclimate to the workouts. It’s best to exercise for longer periods instead of quick and short spurts, as many times runners suffer burnout too soon.

Once your regimen is set and the correct gear is obtained, stay hydrated and properly fuel your body. Water and the proper nutrition will enable your body to operate at full capacity and operate on the same level as a well-oiled machine. Drink plenty of fluids, preferably water, after each workout.

For the more serious undertakers of running, it is wise to keep a runners journal and track your workouts and your progress to meeting those set goals.

For most novice runners, facing the challenging hills can spell defeat if you are looking at big hills without knowing what to do. Hills are merely resistance training. The hills build muscles in almost every area of the legs and glutes.

The technique for running up hills is simple- lean forward, use your arms and run more on the toes. Shorten your stride. Running hills helps build speed, which translates to faster times on flat terrain.

The longer nights we are currently having present more chances of having to fulfill that exercise fix. The most important aspect of running in the dark is to wear reflective clothing and have a real light source to be seen by others. You can choose from several options such as a vest, clip on light or even a head lamp.

Make sure you tell someone of the route you will run and try to carry a cellphone should an emergency arise. Don’t wear headphones or music earplugs as they easily distract you from your surroundings, which can cause problems, possibly disaster.

Most runners, even the more experienced trailblazers, are not up-to-date on knowing the lifespan of a running shoe.

Fleet Feet Sports of Huntsville, and soon to have a Madison location, provides lots of educational material on inspecting your shoes and when to dump your shoes for a new pair. The experts at Fleet Feet Sports call it “shoe death.” The majority of the time shoes can be determined to have lived its life by their appearance.

Tears of seams are a major issue as inside the shoes should be free of tears, dirt and just the usual telltales, which can send an alarm about worn out running shoes. An additional sign of “shoe death” is pain. Each pair of shoes, every runner and each race course have a play in how long shoes will last. If your shoes look worn out or feel worn out, get new ones.

Know your goals, set a program regimen and utilize the correct equipment for a fun and rewarding run for better overall health.

Fleet Feet Sports assisted in the information within this article.