Running is an incredible exercise to improve overall health long-term. Anyone beginning a new exercise program should research strategies and additionally speak to their medical provider about the compatibility of the new exercise with their current condition. For women interested in beginning a new running program, there are several things to keep in mind.

It’s a mindset.

Every individual can run, if they form a mindset. You are capable of more than you think. Regardless of your current condition, you have a body that can run. Do not overly focus on times and distances in the beginning as you can overwhelm yourself with the stresses of expectation. Don’t worry about where others currently are in their programs, especially those who post on social media about them. Recognize you are able and that you are running for not only the health benefits, but most importantly the joy and rush of knowing you accomplished something you set out to do. Be patient with yourself and focus on what you can do, at your own pace and standards.

Stretching is vital.

A proper warm up before a run is immensely important. A lack of stretching or even minor warming up movements can easily lead a runner to injury – essentially defeating the purpose of the program in general if you can not even run. A good runner’s stretching routine should consist of big full body movements that engage and stretch out large muscle groups. Consider adding yoga, pilates, foam rollers, and any other forms of stretching and equipment that may aid in this process. The more stability, mobility, strength, and flexibility you have at the base, the more efficient your running program will go.

Find proper footwear.

Your feet are going to be the only thing hitting the pavement when you run, and you need a proper supportive shoe that increases your comfort in the activity. To begin, women have specifics they need to keep in mind when it comes to shoes. More often than not, women have narrower feet than their male counterparts. It is important to purchase shoes that are made for women’s feet. Additionally, the shoe you pick should be for runners. Using a walking, hiking, or any other activity shoe for running may instead lead to discomfort and pain, and won’t provide the necessary support required for the feet to strike the ground comfortably.

Cater the pace of the program to you.

Often, people get so excited to start a new exercise program that they jump head first into a level that is pushing their limits much too quickly. A running program should be dedicated to you personally, and should meet your pace. If you want to, try doing an interval walk-run routine first to ease into running. Do short bursts of running at first before expanding the time to meet your increased comfortability as you improve in the program. There is no race, nor required speed. Push yourself, but only within your developing limits.

Be safe.

It is important that the entire time you are running, you are not constantly worrying about your own safety. It’s incredibly vital that you feel safe and comfortable while exercising. Women often find success choosing other women as running partners. This way, you keep each other accountable for the required exercises, provide motivation and encouragement, and act as a comfortable vessel of safety for each other. If you prefer running alone, research areas of your neighborhood or city that are frequented by runners or have higher safety ratings. Exercise during a time of day, like morning, where you feel most comfortable and use any technology that provides a higher sense of security. Additionally, consider running without headphones, as the added clarity and awareness of your environment may provide a more relaxing experience.

Get the right clothing fit.

Clothing while running is just as important as shoes, as discomfort in the material you chose can ruin the focus of the experience. One of the key pieces of your outfit to get right is the sports bra. The upper body support it offers can alleviate a lot of pain and discomfort while engaging in intensive running exercises. Find a sports bra that is not too tight, but properly snug, has the necessary coverage, and provides comfort in the material. For the rest of your clothes, make sure the material and fabric is not irritating or beyond constricting, as these distractions will only make the experience not enjoyable. Looking the part has nothing to do with running. You have to be comfortable and supported.

That time of the month should not deter you.

Often the last thing women want to do when on their period is go for a long run. Think about it: the sweat, the increased heart rate, the discomfort. There is an uncomfortable image being painted about running during this time. However, it does not have to be this way. It has been discovered that the release of endorphins during running can often alleviate the pain experienced during periods, especially in regard to cramps. Be sure to bring extra protection just in case.

The most important part of beginning any running program is to just have fun with it. Make the program comfortable but challenging, in accordance with your pace. Health is not just about the numbers, but also the joy and benefits you achieve from engaging in the exercise

References:

https://www.womenshealthmag.com/uk/fitness/running/a707810/how-to-start-running/

https://www.runnersworld.com/uk/health/a760285/30-things-every-woman-should-know-about-running/

https://health.clevelandclinic.org/when-and-how-to-start-a-running-program/