If you’re looking to trim down that extra winter weight in time for spring break or to improve your cardiovascular health, running may be your exercise of choice. The U.S. Department of Health and Human Services recommends an hour and 15 minutes of vigorous exercise, like running, per week.
But before you hit the track, the treadmill or brave the last vestiges of a winter on the slushy sidewalk, make sure you take some precautions.
Lianna Hadden, an MSU athletic trainer, said taking even the simplest precautions can help you stay safe.
“Warm up. And if you’re not hydrated or you haven’t eaten enough, you’re more susceptible to injury,” Hadden said.
If you choose run outdoors, special considerations should be made. The American Running Association recommends wearing layers to prevent overheating. The group also recommends wearing light-colored or reflective clothing.
For new runners, Hadden emphasized the need to start slow, perhaps beginning at a brisk walk or jog, and that all progress is good progress.
“Jogging a few minutes is better than no minutes,” she said.
When it comes to weight loss and running, Hadden said on average you can expect to burn approximately 100 calories for every mile you run. Less efficient runners may burn more.
Whether you’re following in the footsteps of Steve Prefontaine or just starting out, consider these basic tips from Hadden:
1. See a physician before starting an exercise routine.
2. Start small and progress from there.
3. Warm up before running.
4. Wear appropriate shoes.
5. When running in the cold, cover your mouth.
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