From couch potato to 5k’s: Simple tips to get you up and running!

We’ve all read the research and we know it’s good for us – so why are many of us guilty of being so apprehensive about taking up running?

The truth is, running can take a heavy toll on the body.

However, this doesn’t have to be the case! Today, we wanted to discuss some beginner-friendly ways that are sure to get you off the couch and into your running shoes in no time.  Running is a great way to get fit, burn fat, and even more importantly, reconnect with your family and friends.

From first steps to recovery tips, you’ll be a veteran in no time.

Start Small
One of the most common mistakes we make as beginners is going too hard, too soon.  It’s a trend that stems from misinformation, get-fit-quick schemes and a fitness industry focused on selling products rather than changing lives.

There’s no one-size-fits all guide for lacing up your shoes and running.  The best advice is to take it at your own pace.  Start small and aim for three runs a week – in those sessions, alternate between a brisk 5-minute walk, 1-minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes.

As you find yourself becoming more confident in your running skills, increase the intensity and duration of the exercise itself.

Eat right for your Body
Running, per hour, burns a huge amount of calories.  Because of this, it is important that you nourish your body with nutritious food that is high in healthy fats, carbs and proteins.

Ensuring that you have a healthy, balanced diet will provide you with the energy you need to power your workouts.  Filling your plate with lean protein (like Chicken, Tofu, Tuna and Salmon), healthy fats (like Avocado, Nuts, eggs and cheese) and carbohydrates such as potatoes, brown rice, grains and fruit will leave you fuller for longer.

Recovering with Ubiquinol
Time spent stretching and warming down after exercise is just as important as time spent exercising.  If your muscles are feeling continually fatigued, it could be a sign that you’re not recovering properly after exercise.

It’s important to look inside the body and see how oxidative stress can affect muscle function, and thus performance^[1].  Similarly, abnormal mitochondrial function can reduce muscle energy and restrict muscle fibres from contracting efficiently^[2].

If you’re finding it hard to recover after exercise, Ubiquinol may be able to help – one study involving the supplementation of CoQ10 for 60 days showed reduced oxidative stress^[3], highlighting a link between exercise recovery and increased muscle function.

Always read the label. User only as directed. If symptoms persist consult your health care practitioner.

^[1] http://www.eurekaselect.com/65367/article

^[2] https://www.nmd-journal.com/article/S0960-8966(12)00621-9/fulltext

^[3] https://onlinelibrary.wiley.com/doi/abs/10.1002/mus.21758