Physical activity is essential for our well-being. The current World Health Organization (WHO) recommendations for physical activity are as followed:
- Adults: should get at least 150 minutes per week of moderate-intensity physical activity (30 minutes per day of moderate activity, 5 days per week) or 75 minutes per week of vigorous-intensity physical activity (15 minutes per day of vigorous activity, 5 days per week)
- Children between the ages of 5 and 17: should get at least 60 minutes per day of moderate to vigorous-intensity physical activity
The challenge for many of us is to manage to set aside enough time to train on a regular basis. One way to make the most out of our time is to incorporate physical activity into our commute, such as walking or riding our bikes to go to work. Running is also a great sport for people who are short on time; a short 15 to 20 minutes run can represent an excellent workout that meets the WHO recommendations. Moreover, unlike other sports you can start running directly from your doorstep and don’t need much equipment. Finally, running is a sport that is accessible to everyone.
The secret to starting this sport is to begin very gradually. The first step is to simply get used to walking for 30 minutes and doing it a minimum of 5 times a week. Then it is a matter of integrating 1 minute of running (or even 30 seconds) into your usual walk. Once you are comfortable running 1 minute, you can add more running time and alternate each minute of running with one minute of walking. The discomforts that can appear with running are very often due to progressing too fast.
Another way to get a running training off to a good start is to see a physiotherapist. They will be able to assess your running biomechanics and provide you with the best recommendations in order to prevent injuries. They will also take the opportunity to discuss the different running shoe options and help you choose the one that is more appropriate for you. A physiotherapist is an excellent ally to guide you in the progression of your training according to your goals.
With that being said, don’t hesitate to introduce some running into your activities. This is an effective way to increase your level of physical activity and take care of your health!