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3 Running Tips for Beginners

A woman bends down to lace up her running shoes on an outdoor trail.
Running has both mental and physical benefits—and it’s convenient and affordable.

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The much-touted runner’s high is real. Exercising releases your body’s natural feel-good endorphins. Even better, it doesn’t cost much to get started—and can be done quickly and easily almost any time of year.

How to Begin Running Tip No. 1: Start Slow

At the beginning, a good deal of your “running” may actually be walking—and that’s OK.

Runner’s World magazine actually suggests a regime for beginners that starts with five minutes of walking as a warm-up and then alternates four minutes of walking with two minutes of running—for a total of 30 minutes, followed by a five-minute cool-down of walking.

The last thing you need is to get injured—or to hate your workout. Starting slow gives you a solid foundation to build upon as you increase your running bit by bit each week.

How to Begin Running Tip No. 2: Don’t Run Every Day

In the beginning, you’ll want to limit your running to three days a week. Add to that fun activities like yoga, tennis or hiking—and make sure to include at least one rest day a week to give your muscles time to recover.

How to Begin Running Tip No. 3: Expect Discomfort

“No pain, no gain” is not something anyone should buy into. Pain is a good signal that you’re pushing yourself too hard. But a little bit of discomfort can be expected when starting a new exercise regimen. Expect some soreness in your muscles and don’t be surprised if you get cramps when you’re running. Continue to take it slow and, above all else, listen to your body.

Relapse Prevention Strategies and The Raleigh House

Running is just one of the things that can help you maintain your recovery after rehab. The Raleigh House is a residential treatment center located in Denver that believes in teaching skills to thrive once you leave our care. Our master’s level trained therapists get to the root cause of addiction and will help you develop a strategy to manage and enjoy life without drugs or alcohol. Fill out our form or contact us today to learn more about our 90-day drug and alcohol addiction treatment programs.

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