30 July 14  |  Fitness   |  

A Beginner’s Guide to Running – Workout Wednesday

Written by Barbara Whatley, Spa & Fitness Director.

Running can offer many benefits to the body, mentally and physically. Running can be very relaxing and is a great way to decrease stress levels. Running also helps increase a person’s well being. It helps with a better night’s sleep and can help prevent many diseases such as type 2 diabetes, high blood pressure and high cholesterol. With the correct beginner’s guide to running, almost anyone at any age and any fitness level can become a runner.

Getting Started

Like any exercise routine, running is a commitment and you must be sure to have a long-term plan with achievable goals. Make sure you make time for your runs each week. Have a schedule written out for when you are going to get your runs in. Remember, start off slow. If you are not used to exercising or this is your first time running, do not jump into a long aggressive run. It is okay to take walking breaks or begin with a walk/run combination. You will build your endurance in time. Trying too much too fast can lead to injury. If you are worried about injury because of your physical abilities, consult your physician for advice on how to begin your workout routine.

Make sure you have a good pair of running shoes. Your running shoes should fit comfortably and be supportive. A specialty running store should be able to help you find the perfect pair of shoes for your foot shape and running ability. A few other items that can be helpful on your runs are a sports watch, heart rate monitor and motivating music. These three things are optional and are used only at a runner’s preference.


Grab your running shoes!

The Tough Days

Ever heard of the saying “no pain no gain”? It applies to any workout plan, especially running. Running isn’t easy and it will take time for your body to be able to run longer distances. One thing you do need to realize, especially at the beginning, is that you will get sore. The key is to make sure you know the difference between being sore and an injury. If you are not sure, take a break from running for a few days. You can always use the elliptical or a workout bike, which are both easier on your body’s joints. If you are sore, be sure to ice and remember the goals you are working towards, whether they are to lose weight or to run your very first marathon.


Keep pushing and keep running to reach your goals!

The Finish Line

After you get into your running routine, it will become easier and the goals you set for yourself will be achieved. You have reached your finish line! All your hard work has paid off. Now it is time to make yourself new goals to work towards. You will look good and feel great! Golden Ocala’s Fitness Center has all the equipment you will need to begin your runner’s lifestyle. From treadmills for your running days to elliptical and bikes for your sore days, we are here to support you on your journey to fitness. Live the “Golden Life” at Golden Ocala.


Congratulations, you have reached your finish line!