Running

Running is one of the best ways to get fit, tone your body and experience the high of exercise. While you may not think you're a runner, you don’t have to be a natural athlete to enjoy New Zealand running for fitness and health: countless runners in New Zealand are doing it every day! If you're unsure where to begin, here are the basics to make running part of your fitness programme:

1. Buy some quality footwear
Buying quality running shoes is the number one must before stepping out for your first run. To find the right gear, go to a reputable New Zealand fitness store or specialist sports shoe store and look at their range of running footwear. If you're unsure, get a helping hand from a shop assistant. This kind of footwear may seem pricy, but think of it as an investment for your health. Your running shoes can be worn for brisk walks and bike rides too.

2. Grab a friend
For some, running with a friend makes for a less daunting and more enjoyable workout. Bringing a friend along can ease the monotony and take your mind off what you're doing. Having a regular running date with a friend is also a good source of motivation for both of you and can make it easier to stick to your routine. Alternatively, joining a social running group is a great way to meet new people and have a fun workout.

3. Start out slow
Like so many things, it's important to know your limits when starting to run. Failing to do this can result in injury or muscle strain, and can put you off running for life. Make sure you don’t overdo it at first – start running three times a week at an easy pace for 10-15 minutes. Once you've maintained this for at least two weeks, increase your speed, distance or the number of times you run each week.

4. Warm up (and down)
Not only should you ease into your overall running regime, but each run should involve a warm up stretch beforehand and a warm down afterwards. Stretch for 5 to 10 minutes, using basic stretches for all the major leg muscles – calf, hamstring, groin, buttocks – and your upper body. If you're having trouble remembering how to stretch, jump online, consult a how-to exercise book, or cast your mind back to gym classes at school.

5. Run in a park
Running in a park will be easy on the eye and relaxing (think: green trees and grass, with birdsong and the sound of cicadas), but more importantly, running in a park setting will allow you to run on grass. This will mean less impact on your joints and hopefully reduced inhalation of fumes from traffic.

A word of warning: make sure you choose a park which is safe, well-lit (if you're running at night) and frequented by other runners or walkers.

6. Breathe well
Breathing effectively when running can be the difference between a wheezy, puffed run and a breath-easy experience. The key is to draw as much air into your lungs as you can with each breath. Try to breathe deeply and slowly, using your diaphragm rather than your lungs. Breathing into your belly will give you a deeper breath compared to a shallow lung breath. You might find it helpful to measure your breath in strides, a method which also enhances the sense of rhythm in your running.

7. Eat sensibly
Not all beginner runners want to lose weight, but many do want to tone their muscles and decrease body fat. Calorie-wise, running is the best cardiovascular exercise you can do. It's also a great way to burn fat and increase muscle tone. You may notice an increase in your appetite when you first begin to run; this will settle as you get into a routine. If you run in the evening, eat regularly throughout the day and have a light meal afterwards. Alternatively, if you're a morning runner, have a fruit smoothie before your run and avoid running on an empty stomach. Try not to use your newfound healthy activity as justification for eating badly. If you want to see results, combine your running regime with a healthy, well-balanced diet.

8. Drink up
Keep yourself hydrated throughout the day with plenty of water to avoid overheating or dehydration when running. As a general rule, you shouldn’t feel thirsty. Try to limit your intake of caffeinated drinks, as these are diuretics and will deplete fluid sources within your body.

9. Keep goals in mind
For some people, a running programme or goal is motivating and rewarding. A running programme for beginners is available through Sport and Recreation New Zealand, or alternatively, keep track of your own progress with a training journal. There are also many running events which may provide you with extra incentive.

10. Variety is the spice of running
To avoid boredom, loss of motivation or a plateau in your running regime, add variety to your workouts. Try running in the hills or along a beach; add cycling, brisk walking, swimming or a weights programme to your weekly schedule; or listen to music while you run. You might also like to vary your running routine by adding one longer run each week or an extra fast, short run. Varying the intensity and type of exercise you do will keep boredom at bay, improve muscle definition and rev up your metabolism.

Get those legs moving with a running routine; if New Zealand runners everywhere can do it, so can you.

Looking for more information? Find out more about New Zealand running in the NZS.com directory.

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Sports images from Flickr: Rugby, Yachts and Cricket.