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Getting clearance from your primary care doctor to run is a good idea in theory, Angie says, but can sometimes backfire for fat people. If you experience any pain in your knees, hips, shins, or feet while walking, running will likely exacerbate the issues, Angie says, so first get checked out by a physical therapist or sports medicine specialist. Jill Angie, a running coach, the founder of Not Your Average Runner, and the host of the podcast of the same name, suggests her coaching clients build a base of comfortably walking for two to three miles before any running is introduced. Prior to your first run, take stock of where you are health-wise. “I think that’s a great thing about running: It doesn’t have a prerequisite,” says Jasmine Nesi, co-founder of RUNGRL, a community for Black women distance runners.īefore you hit the streets, the trails, the track, or the treadmill, there are a few things you should keep in mind to ensure you’re staying safe and prepared, mentally and physically. (Of course, those with specific health conditions and disabilities may not be able to partake.) Just a few minutes of running a day substantially reduces the risk of cardiovascular disease, and improves mental health, mood, and sleep quality. From 12-year-old suburban kids trying a new activity to retirees looking for a change of pace, vast populations of people have the ability to lace up a pair of shoes and move their body - and reap the benefits. The beauty of the sport is its relatively low barrier to entry.

Nearly two decades later, I’m the stereotypical freak who runs a 5K on holidays and encourages friends to consider an easy jog a few times a week. (Consistency would be the key word.) Despite many threats to quit, over time I noticed improvements to my endurance, speed, and overall mood. An angsty pre-teen who enrolled in my town’s youth track and field program, I was initially unaware of what a running routine might look like in practice. The early days of our love affair were far from blissful, though. Just about 18 years ago, I embarked on what would become the longest relationship of my life - with running.

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