For many of us, it can be really scary and a bit intense to think about moving more and making changes to improve your health and fitness. Maybe your goal is tostart running, perhaps for exercise or even for a race. But, where do you start? How long do you run? How fast? How often? There can be a lot to think about, which can be quite intimidating.
Here are some tools and tips to help you get fired up about your new fitness lifestyle, give you a heads-up on where to start, and what to expect whenadding running或步行到您的日常活动。
Everyone Starts Somewhere
A lot of people may be able to run faster and longer than you and that’s OK. Don’t be afraid to embrace your current level of fitness, and focus on取得增量进度。简单地移动比以前更多，这是一项巨大的成就。
找到合适的鞋子
Make sure that the shoes you wear when walking or running are a good fit for you. Your shoes are your foundation—you don’t want to hurt yourself or experience unnecessary aches and pains that could be prevented with proper footwear. If you can get your feet and stride tested at a specialty running shop, go for it! If not, just be prepared for some trial and error until you find the shoe that suits you best.
Pace or Length, not Both
A big mistake that runners (of all levels) can make is to run faster and longer at the same time. This can be a recipe for disaster; I actually had to find this out the hard way. Make sure you choose a goal and intention for each run or walk: Are you going to try and go farther or faster today? Focus on one metric at a time so that you don’t overdo it.
Walk and Talk
Going for a walk, or even a jog, can be more fun with company. Maybe you want to move more but are still feeling a bit intimidated or you lack motivation—thenbring a friend! Talking can make the time go by faster, make it more enjoyable, and can be a good time for you to catch up with someone you might not otherwise get to see on a regular basis.
Get a Training Plan
不要害怕向专家寻求帮助。培训计划的设计和安排方式以帮助您安全地从所处的位置开始，并将您带到您想要的地方。无论您是否想在不停止或征服第一个5K的情况下跑步30分钟，都有很多好的工具可以帮助您找到成功的方法。
Be Prepared for “Off” Days
有时候，您不会觉得搬家 - 这是完全正常的。与任何新事物一样，您将有比其他人更有动力的时间和日子。在您不受欢迎的日子里，只是不喜欢训练，依靠锻炼伙伴，或者出现在当地的跑步鞋店中进行团体跑步。当您的朋友动机降低时，您的朋友会依靠您，因此他们很乐意在您需要时回报青睐。
If you’re feeling really run down and exhausted in addition to lacking motivation, take an unplanned rest day. Often, one day off provides the mental break you need to get back into training the next day.
