How Can You Run Bet­ter?

Running is a great way to improve your health, and people's interest in running has increased significantly in recent years.

Start slowly

When starting to run, it is important to understand your physical capabilities and not get ahead of yourself. It is good to set realistic goals and make a training plan. In the beginning, it is advisable to mix walking and running and aim for time rather than distance, e.g. 30 minutes at a time 3-4 times a week. Each run can start with a brisk walk as a light warm-up, and then maybe start running for four minutes and walking for two minutes alternately. Then the time is increased gradually, e.g. run for six minutes and walk for three minutes, etc. Then comes the point where the running time increases at the expense of the walking time.

Have the right equipment

When going out for a run, it is essential to wear good running shoes in the right size with good cushioning for the ball of the foot and heel. Running in old, worn-out shoes that have lost all cushioning can lead to injuries, so it's wise to invest in good shoes that suit your running style. Good socks are also important, as they can prevent sore toes, heel pain, and blisters. The best running clothes are made of fabric that cools the body down in the heat and keeps it warm in the cold. Cotton is not at all suitable for running clothes but various synthetic materials are much more suitable. It's a good idea to wear a reflective vest or a bright jacket with reflective stripes when you go for a run, especially when it's getting dark.

Take care of your body

Stretching and strengthening exercises are essential, both before and after running, as they increase the body's flexibility and reduce the risk of injury. They are good for everyone and should be part of your exercise routine. Stretching and mobility exercises before running get the body moving and increase blood and oxygen flow to all muscles. Post-run stretching held for 20-30 seconds stretches various muscles and nerves in the body and increases its flexibility. Nutrition is another important aspect to consider. Don't run on a full stomach, but make sure to drink plenty of water before and after running.

Patience is key

Patience is one of the most important qualities that beginners must acquire when running. Few people get into good running shape in just a few weeks. Therefore, it is wise for beginners to give themselves plenty of time to get into good shape. Your first goal should be to enjoy running and then to do it regularly according to a schedule.

Helpful tips for beginners:

• Start slowly and set realistic goals.

• Make a training plan, organisation is the key to success.

• Invest in good running shoes with good cushioning.

• Pay close attention to your nutrition and drink plenty of water.

• Do stretches and strength exercises after running.

• Be patient and have fun.

Vörður wants to promote healthy exercise and a healthy lifestyle, as good nutrition and daily exercise are essential foundations for a healthy life. Regular exercise has multiple health benefits, it reduces the risk of disease, increases the quality of life, and prolongs our lives. Exercising is social responsibility in action, and by participating, customers and Vörður support the United Nations' third Global Goal on Health and Well-Being together.