GET, SET, RUN – HERE’S THE PLAN

Running has become the easiest and most rewarding form of workouts today. Interested in giving it a shot?

Your friends say it, your folks vouch for it and research backs this too. Plus we caught up with Reebok Master Trainer, Nisha Varma to share her tips. Here’s what we learnt. Running is awesome because:

-it torches calories

-it revs up your metabolism even AFTER you’re done with it

-you don’t need to splurge on expensive equipment

-A lot of people connect with themselves and take a break from life-as-they-know-it. It maybe gruelling at first but most people never get bored of it

-it reduces stress and pumps up energy levels

Here’s your plan:

Sign up for a run: Setting a goal helps you figure out where you stand and plan where you need to start and improve. Start small with 3km or 6km, go onto 10km and then to a half marathon (21km). It easily takes about two months to train for it, so make sure you sign up early, advises Varma.

Go for a medical check-up: This is a safer way to understand your body so that there are no surprises later. If there are any hormonal conditions/injuries/worries, it’s always best to know and share it with your doc.

Opt for a training programme: If you’ve never worked out or run before, it’s wiser to get the help of a professional. A quick Google search will tell you about running groups in your city where you can meet (Delhi Runners, Running and Living, Runners For Life, Striders, Nike Run Club are there in most metros) practice and train with like-minded runners and a trainer. This will help you plan and work together to avoid injuries, better your gait and improve breath control.

Start slow: Your trainer will probably second this but if you have never run before, you may take it one day at a time. Start walking, progress to brisk walking, jogging and then running. Make sure you never skip your warm up and cool downs: it may alleviate body pain and cramps. Rest and recovery along with a change in strength and energy levels make it rewarding, shares Varma.

Get comfortable fitness wear: Look for sweat proof, breathable fabrics which are available easily. Buy a set of sports bras to offer support to your upper body.

Invest in running shoes: Try out pairs for cushioning, heel support and flexibility. Opt for shoes that are lightweight. Go for a half-size bigger as the feet tend to swell after running.

Drink more: Keep a sipper with you in times of training to be well-hydrated before, during and after a run. Opt for juices, coconut water, lemonades and supplementary drinks to keep up electrolyte levels in your body. Avoid aerated or caffeinated drinks during the run since they’ll hurt your performance. The day you train, it is very important to consume a protein drink like Soya milk within half an hour of the exercise.

Indulge in protein-rich foods: You’d be strength training at least twice a week so load up on proteins to avoid muscle loss. Non-vegetarians can indulge in grilled chicken, steamed fish and egg preparations whereas vegetarians should load up on cottage cheese, lentils and tofu.

Keep a track: There are many apps available online to help you know your speed, distance and timing. Try ITune’s Half Marathon, Nike Running, PUMATrac and many more.

*Manavi Siddhanti is a full-time writer and editor and has been working in media for 7 years. Her current obsession is blogging and short-form writing on beauty, fashion and lifestyle. In her spare times, she likes to listen to Coldplay, Deadmau5 and Lana Del ray. She will also be found socialising in South Delhi 4 (if not 5) days a week. ​