As a matter of fact, running is considered as one of the most effective cardiovascular exercises. You don’t have to step on any fancy equipment; just tie your laces and you are good to go. But does that mean this fitness regime can be adopted by anyone? Not necessarily. Running may suit others but this may not mean that it will be an appropriate choice for you.
To a beginner, this fitness routine may seem natural and a lot of fun. But running without appropriate precautions may lead to discomfort and in some cases, even injuries. So, what should you look for if you want to include running in your fitness regime? Here’s all you need to know.
What is your body type?
One of the main factors that should be considered before starting running is your body type. The best runners in the world have slim, athletic and lightly muscled bodies. Running involves a lot of strength because when you run, the force with which you land is about three times more than your body weight. Hence, it becomes important to know your body type.
Scientifically, body types are termed as ectomorph, mesomorph and endomorph. These body types have the following traits:
Ectomorph: A person who is lean and tall and has difficulty in gaining weight.
Endomorph: An endomorph body type person is big, high body fat, often pear-shaped, with a high tendency to store body fat.
Mesomorph: This person is muscular and well-built and has a high metabolism and responsive muscle cells.
People with big body types
In layman’s language, there are people with big body types. It doesn’t mean that a big body type is necessarily a mesomorph. There are some big body types that are a combination of ectomorph and endomorph traits and some are a combination of ectomorph and mesomorph traits. The latter one is considered as the best combination to be a sprinter. As the ectomorphs weigh the least and mesomorphs are the strongest, this combination is best for running.
People with small body types
If you are one of those who have short and thin bodies, you are likely to become best distance runners. It doesn’t matter what your limb length is; what matters is the strength you put in while running. Many studies have proved that shorter runners make better distance runners than taller runners! Where long and large legs make it difficult to lift and push a body forward, shorter body types with less weight help in covering long distances with greater speeds.
As the landing while running requires more strength and force, there are chances that people who over-weigh may tend to get tired too soon when they run. As they have an endomorph’s traits, their body type is big and has more fat. But the good thing is, people with fat body types can also run. All you need is to keep these things in mind before you hit the ground.
If you are a beginner, never run without consulting a doctor or an expert. You ought to get appropriate instructions such as the type of shoes, the appropriate surface to run and how much you should run.
Running for an overweight person can be challenging. Excess weight may not allow you to sustain running even for a shorter duration. So, before you think of including running in your fitness regime, start with a walk and then a brisk walk. Once your stamina increases, only the begin to run.
Because of your more weight, running may expose you to body pain and injuries. Also, there is a possibility that your heart rate may increase when you get tired. So, before you start your run, do not forget to check your pulse rate. Check with your doctor and know the right pulse rate before you start a run.
Resting after short intervals is crucial, especially if you are a beginner. As your body has not yet adapted to intense workouts, don’t give a sudden shock to your body. Make sure you rest after regular intervals. This will not only save you from fatigue, decreased performance, loss of enthusiasm or injuries but will also strengthen your stamina.