Start slow, wear what you like, watch out for zombies: a beginner’s guide to running
You don't necessarily have to be the running type. Almost anyone can be a runner.
And with running, you don't need a membership, expensive equipment, or a qualified coach. You do need a good pair of running shoes to take care of your feet and knees. Other than that, wear what you feel good in.
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Run slow enough that you're pretty sure you could overtake yourself at a brisk walk.
The point of running is endurance, and to manage that, you have to keep your heart rate elevated for the entire period of every training run. That means erring on the side of caution and only speeding up when you hardly break a sweat 20 minutes in.
Slowly build up stamina over the first few weeks and months. To start, run three times a week for eight weeks, beginning with sessions that involve more walking than actual running, and ending with 30 minutes of non-stop jogging.
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Vigorous aerobic exercise - about 30 to 40 minutes - is the only activity that triggers the birth of those new neurons. The new neurons are created in the region of the brain associated with learning and memory, partially explaining the link between aerobic exercise and improvement in memory.
Increased activity is seen in the brain’s frontal lobe after adopting a long-term habit of physical activity. After about 30 - 40 minutes of vigorous aerobic exercise, studies have recorded increased blood flow in this region, which is associated with clear thinking: planning ahead, focus and concentration, goal-setting, time management.
This area is also linked to emotion regulation, allowing us to recover faster from emotions.
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