Improving cardiovascular health was one of my main fitness goals this year. For a long time, I thought that walking a lot and being generally active was enough. Besides, I’ve always felt like I wasn’t built for running outdoors. Although it’s great to be active, it is important to include slightly higher intensity aerobic exercise into your training routine for very important reasons such as longevity, recovery and general well-being.
When I say “slightly higher” intensity than walking I mean performing activity at a comfortable pace (when you are able to maintain a conversation) for 30-60 minutes. I started with 30 minutes on an exercise bike per week. After about a month I gathered the courage to start running outside. Being a beginner to running outdoors I had a few lessons to learn.
Start small
It can be easy to get excited about running and start doing longer distances after just a few weeks of training. Just like with any new exercise you try, it’s a good idea to avoid doing too much too soon. Stick with shorter runs at the start even if they might feel easy and then gradually build up from there. This will help you avoid unnecessary injuries.
Pay attention to technique
We can often take running for granted. However, the correct technique is very important in avoiding injuries, especially when fatigue sets in during longer runs. It is a good idea to do a bit of research on running technique and then try to be aware of your body during a run.
Do a proper warmup
It can be easy to assume that if you only run at a light/medium intensity there isn’t a need for a thorough warm-up. Unfortunately, simply jogging slowly for the first mile won’t provide the same benefits as dynamic stretches would. Adding at least a 5-minute dynamic stretch before running will ensure injury-free runs. You might want to try moves similar to those you would perform before a weight training session: hip rotations, inchworms, arm circles.
And don’t forget to cool down
Walking for ten minutes (or longer) after a long run is necessary to let your heart rate go back to normal and help your body get rid of lactic acid. I personally take my cool down walks as an opportunity to enjoy the amazing feeling that comes with aerobic exercise. You can follow this by a gentle, maintenance stretch.
Track your results
Like with any form of exercise it’s good to know that you are making progress. There are a lot of apps available that allow you to track your time, distance, pace and maps of your runs. Being able to record your runs and take photos of locations turns it into an experience rather than just an exercise session.
Change routes
Speaking of locations you don’t want to be running the exact same route over and over again. Not only will changing the setting help you learn to run on different terrains, but it will also prevent you from getting bored of the same scenery especially if you run several days a week.
Recover
Completing a run does feel amazing and once you start getting comfortable with your technique and pace it may be easy to get carried away and run every day. However, it is essential to recover by taking days off, fueling your body, using a foam roller when required or even taking cold baths to help your body get rid of metabolic waste.
Sign up for a race
One of the great ways to keep you on track and motivated is to sign up for a race. For example, you can choose a 5k race for a cause that’s important to you. Make sure to be realistic about your abilities and leave enough time to prepare for the race. This will help you avoid injuries on the day.
Running outdoors seems to be a very accessible way to perform aerobic training. However it is important to remember that it is still an exercise and should be treated similarly to your gym session where technique, proper warmups, cool down and recovery should be prioritized.