There’s nothing wrong with sitting at home and lounging on the couch. That’s because everyone’s free to do whatever they want and whenever they please with their time, and no one gets a say in what you can and can’t do. But if you spend all that precious free time doing nothing productive, you could have spent those hours on Netflix. And scrolling on your phone could be put to much better use.
So today, let’s talk a bit about cardio. Specifically how you can get back into the flow of running routine in the mornings again and squeezing in some time for long-distance roadwork to put those leg muscles into action. And if you’re lucky enough and put in the right amount of determination, you’d be surprised at the amount of progress you can make toward your physique goals with conditioning.
Replace Old Running Equipment With New Ones
If you’re a complete newbie to running or have an athletics background, the very first thing that should concern you is running gear. Those old pair of shoes and the overstretched muscle-fit shirts you have in the back of your closet won’t do you any favors when on the track. Plus, since it’s the new year, think of it like an early personal gift to motivate you into doing more. What you’ll need to focus on are brand-new running shoes, some extra lightweight and breathable activewear, and a few tools to deal with muscle soreness:
A Brand-new Pair of Running Shoes:
The bread and butter of all things running are your choices of shoes. If long-distance cyclists drool over upgrades for their road bikes, you want a pair that’s equally comfortable and functional. For the most part, many running shoes available today are very competitive in terms of features, so it all boils down to personal preference style on most occasions. But if your locale is known for quite the muddy terrain and rainy season, water-resistant options are also good.
Lightweight and Breathable Activewear:
Besides your shoes, you can’t just run outside in cotton or, much worse, completely butt-naked because that’s either extremely uncomfortable or inappropriate. Unlike going to the gym, where you can get away with more activewear, responsible running etiquette requires lightweight and breathable fabric. So, go for something in the range of nylon, polyester, or maybe even spandex because these fabrics tend to be a lot more agreeable when you sweat a lot.
Something to Deal with the Delayed Onset Muscle Soreness:
Although stretching can help with tight muscles and soreness after a good run, newbies and those getting back again will feel the pain and tension a lot more. And suppose you’re not acclimated to handle that type of restriction in your range of motion. In that case, it’s one of the most common reasons why people give up after only a couple of days because the discomfort is just unbearable. As such, you’ll need to invest in some massage tools to help with any delayed onset muscle soreness (DOMS), such as foam rolling, a massage gun, or even a full-body massage chair to hit all the spots.
Don’t Break Out in a Sprint and Start Gradually
Apart from the running gear and equipment, you’ll need to get started. You can’t expect yourself to be back to your old self. Remember, slow and steady wins the race, and anyone who’s been slacking on their cardio won’t have any conditioning under their belt. Therefore, start with something easy and gradually work your way up through brisk walking, finding a running buddy, and taking a sufficient amount of rest.
Work with Brisk Walking First:
While brisk walking doesn’t sound like the toughest nor coolers of things to label as an exercise. Any bit of conditioning you can squeeze into your schedule is an excellent opportunity for beginners. Your heart and lungs won’t just magically expand and work at your command; they need some time to get used to the environment and challenges. So, don’t push yourself too hard!
Find a Running Buddy for Your Trails:
Sometimes, running by yourself and keeping track of your PRs can get pretty repetitive after a couple of weeks. Even if you make considerable progress, milestones won’t erase that feeling of loneliness. Luckily enough, running buddies aren’t that hard to find. If you can’t ring up a friend with the same hobbies, there are plenty of running groups you can connect with through social media.
Allocate Rest Days into Your Schedule:
Last but not least, don’t forget to allocate an appropriate number of rest days into your weekly running schedule. Those muscles won’t improve without time to recuperate. We know how tempting. It can be when you have that runner’s high, but getting lean the smart way is never achieved through overworking!
Sure, most people associate running and cardio as some of their least favorite exercises. Still, once you get back into the swing of things, nothing comes close to the fleeting bliss of feeling the wind rush against your face. So take note of all the advice mentioned above and get back into the running trail ASAP.
