Always wanted to become a runner, but don’t know where to start? Check out this programme for information and tips on running. We’ll discuss the many benefits, technique and goal setting.

Welcome

Welcome to the ‘How to get started with running’ programme.

In 7 sessions, we’ll cover information and tips on running – from the right technique, to the benefits, as well as how to start training.

At the end of each session, there’s a challenge to help the knowledge sink in. Have fun!

Session 1: The effects of exercise on the heart and circulation

Welcome to the first session.

Have you always wanted to get into running, but just didn’t know where to start? Or maybe you’ve never considered yourself very athletic, but simply want a change of pace.

Whatever the reason you want to start running, this programme will help you achieve your goals.

On your marks!

Section 1: The effects of exercise on the heart and circulation

Running is not only a lot of fun, it’s also really healthy – provided we don’t go overboard.

When enduring training, many bodily functions are improved. Among other benefits, blood pressure is reduced slightly in healthy people over the long term and even therapeutically relevant in those who suffer from high blood pressure.

Having a healthy blood pressure reduces the risk of secondary diseases, such as arteriosclerosis, heart failure, stroke, or kidney diseases.

Another positive effect to our bodies is a higher plasma volume in the blood. This improves blood flow and reduces the risk of thrombosis and stroke.

Athletes have a healthier blood flow.

The heart of an athlete is larger and weighs up to 500 g instead of the average 300 g.

As a result, an athlete’s heart pumps more blood through the body with every heartbeat. With a more efficient heart, both blood pressure and heart rate decrease.

This is also referred to as the heart’s ‘economy’.

Our bodies can absorb more oxygen during physical exertion. As the heart adjusts, the lung capacity expands, which in turn leads to a larger surface area for the exchange of oxygen and carbon dioxide.

In other words, our breathing becomes more efficient without overloading the body.

Section 2: The effects of training on the muscles and joints

We’re often told that running is bad for the joints. But it’s quite the opposite, actually – running strengthens the cartilage tissue, since the body must support all of our weight.

Running can also reduce the risk of developing osteoarthritis, among its many other benefits.

But even with the best footwear and gear, don’t push yourself too hard. Focus instead on doing the right strengthening exercises and allowing yourself rest days in between.

An important part of running is having the proper shoes.

If you suffer from arthritis or are overweight (BMI ≥ 30), consult your GP beforehand to see if running is a suitable exercise for you.

Low intensity exercise where the body can provide itself the energy it needs through the oxygen it breathes in is also known as aerobic exercise.

Since the cartilage in the hips, knees and ankles are compressed and expanded, allowing more oxygen to reach them, aerobic exercises help improve many bodily functions.

What other parts of the body benefit from running? The muscles! Especially the calves, thighs, glutes, torso, feet and arm muscles. When running, even the back and neck muscles benefit.

Running is good for the entire body. As a form of strength endurance, running increases our muscles’ ability to withstand effort for a long time.

Section 3: The effects of running on weight and blood pressure

What’s more, running is a very effective method for losing weight, boosting metabolism so our bodies can better utilise nutrients.

The faster and/or longer we run, the more naturally calories are burned, although this number varies from person to person.

On average, a man burns 77 calories per km run, while for a woman, it’s 65 calories.

In addition, regular running increases muscle mass, which in turn boosts our basal metabolic rate (i.e. the calories we burn when we’re NOT exercising).

When running, we can burn between 65 and 77 calories per kilometre.

Regular exercise helps keep our blood vessels flexible in the long term and lowers blood pressure. This doesn’t apply to all sports though.

Types of exercise with high exertion peaks, such as tennis and badminton, are not recommended for those with high blood pressure.

On the other hand, sports with lighter exertion, especially running or cycling, have a positive effect on the cardiovascular system.

If your blood pressure is slightly high, it’s recommended to exercise 3 times a week for at least 30 mins. When deciding the intensity at which you exercise, it’s never a bad idea to speak to a medical professional.

Rule of thumb: If you can still have a chat while running, this is a good level of intensity.

Section 4: The effects of running on the mind

 It’s been scientifically proven – physical activity, especially running, is good for us mentally.

Since 1988, running has even been used as a form of therapy. Since it’s easy to observe the improvement in our performance with every training session, this is a great booster for our self-esteem!

Slow and steady wins the race. When we run at this pace, it reduces stress and anxiety, improves concentration, and improves our overall well-being.

The next time you’re out for a run, see for yourself: What’s the effect on your mood?

Section 5: Who should run and what should be considered?

Technically, almost everyone can run, but there are exceptions in the case of certain diseases (addressed in the seventh session).

One situation where we should definitely refrain from exercising is if we’ve got a fever. In the worst case scenario, this could lead to myocarditis, which is a life-threatening condition.

Stay in bed if you’ve got a cold and are running a fever.

As a beginner, running in extreme weather, like very hot or humid conditions, is not a good idea.

In this case, it’s better to postpone training until early in the morning or late in the evening. Alternatively, replace your run for a brisk walk or otherwise, risk overstressing the circulatory system.

Section 6: Before training starts

If you haven’t done any exercise for a long time or are just starting out, talk to a medical professional beforehand to discuss whether you should have a sports medical check-up.

In this kind of check-up, you’ll be asked about pre-existing conditions and current problems, and will possibly undergo a stress test, which can sometimes involve using a bicycle ergometer.

A sports medical exam assesses your heart, liver and kidney health. It’ll also check for fat and sugar metabolism, as well as measure blood pressure. This check-up will establish whether your body is ready for running.

If you want to evaluate your maximum heart rate (HRmax), having a sports medical exam done is a great way to do this.

HRmax = the highest heart rate you can reach before running into problems from exercise stress

Knowing your maximum heart rate will guide you on how to exercise and whether running is suitable for you.

Before lacing up your runners, do your homework!

Challenge

Now that you know more about fitness, where are you at? Which areas could you improve and do you feel fit enough to start running?

Before you start, consider booking a sports medical exam!