Before you start running: Tips to practice healthy running

Healthy Running Tips. Take a run for it! When you decide to take up running on a regular basis, it is important that you know how to go about it. You should spend at least 2 weeks going for regular walks or taking part in some form of exercise for 30 minutes a day before you take up running. [Give your running a boost with our protein supplements range.]( [EXPLORE NOW]( Before you start running Here is how you can take up running as a daily habit and make it a part of your exercise routine: Start with a walk and run: While you may be tempted to give your best on the very first day of your run, this is not an ideal thing to do. Experts suggest that you can run longer, feel stronger, stay energetic and prevent injuries if you start gradually. Start by adding one minute of running for every four minutes of walking. Listen to your body: As you start running, you may be at risk of experiencing aches and pains. It is quite common to go through pain in calf muscles and thighs and this is no reason to worry and stop running. These pains will ease out as you get accustomed to running on a regular basis. There are, however, signals that indicate your body needs to rest (which can range from a few days to a week). [If the pain becomes unbearable or causes discomfort when you walk, it is wise to see a doctor immediately.]( [CONSULT NOW]( Train your brain: To stick to your plan, it is important to stay motivated. Listen to music as you run to help you get going or fix a set schedule or time that suits you the most for running. Create a pre-run routine to cue your body and mind when it's time to go. Try and stick with your timings. Right after your run, treat yourself to something you genuinely enjoy, like a hot shower, or foot massage, so your brain associates exercise with an immediate reward. Pick your running shoes carefully: The first and foremost rule to get started for running is to invest in a pair of good quality running shoes. It is best to pick up your footwear from stores that specialize in running shoes and where the staff is well trained to help you pick the right ones. Replace your shoes every 300 to 500 miles because worn-out shoes are a leading cause of injury. Maintain your posture: Running involves being in the right posture and using the right muscles to get maximum benefits and to avoid injuries. Imagine yourself walking tall, looking right ahead and avoid looking down. Take short strides. Keep your elbows flexed at about 90 degrees, and keep your hands relaxed, as if you were holding a piece of paper between your thumb and pointer finger. Eat right: Make sure that at each meal, half of your calories are coming from healthy carbohydrates like fresh fruits, vegetables and whole grains. Remember, a quarter of your calories need to come from healthy fats like nuts, seeds, olive oil. The remaining quarter should comprise of lean protein like soy, fish, lean poultry, eggs, and beans. [Give your body all essential nutrients with our Vitamins and Supplements range.]( [BUY NOW]( Have feedback? Take this 15 seconds survey and help us serve you better. [TAKE SURVEY]( Medically reviewed by: [Image](#) Dr. Swati Mishra Medical editor and content specialist With # and care, Team 1mg Need Help? If you are facing any issue, please let us know by replying to this mail. You received this email at {EMAIL} because you have signed up on our platform. If you no longer wish to receive such emails, please [unsubscribe here](.