The term running can refer to any of a variety of speeds ranging from jogging to sprinting. It is assumed that the ancestors of humankind developed the ability to run for long distances about 2.6 million years ago, probably in order to hunt animals.
Running is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight and the center of gravity vaults over the stance leg or legs in an inverted pendulum fashion, while running is a type of gait characterized by an aerial phase in which all feet are above the ground, with some exceptions. A characteristic feature of a running body from the viewpoint of spring-mass mechanics is that changes in kinetic and potential energy within a stride occur simultaneously, with energy storage accomplished by springy tendons and passive muscle elasticity.
Scientific research has proved that regular running for about 150 minutes per week can help to prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and improves the quality of emotional and mental well-being.
Be Ready: In the beginning start running slowly, if haven’t done regular exercise in a while, or you have diabetes or heart disease, talk with a doctor before starting to run.
Check Fitness Level: Test fitness level, including blood pressure and pulse rate.
Set a Goal: Decide the right goal which can motivate for running. Measure distance, weight, blood pressure.
Plan It Out: Whatever is the goal, a good plan will help to achieve the goal safely. The plan should include where to start, how quickly to add mileage, when to rest, and how to keep from getting hurt and it should do this on a day-by-day basis.
Start Easy: Start by walking and begin to run gradually, as you feel comfortable. A good goal is to get at least 150 minutes a week of “moderate aerobic activity,” like walking, or 75 minutes of “vigorous aerobic activity,” like running. Spread those minutes out over the course of a week.
Warm Up: Warm-up eases running and may help to prevent injury and keep muscles from being sore. If going for a fast walk, walk slowly for 5 to 10 minutes first and if going for a run, start with a brisk walk or slow jog.
Check Body Condition: If dizzy, feel sick, or can’t catch a breath, stop running probably because of overdoing it, then take a couple of days off to get strength back.
Cool Down: This lets your heart rate and blood pressure ease back into their normal ranges after your run. You do it the same way you warmed up: Slow down and go for another 5 to 10 minutes.
Stretch: Stretch major muscles after running and not before, breathe properly. A running guide or exercise professional can help with the right moves.
Res: Rest provide a chance to recover and get body stronger.
Make It a Habit: After few weeks of regular running habits, after a few weeks become a hard habit to break.
Make It Social: A little friendly competition with people at site can help to stick to regular routine.