Improve fitness by walking or running

This is possibly one reason why running has become such a popular sport. You can choose which kind of clothing you feel most comfortable in and exercise in this. During the summer in sunny weather you need to look after your skin and eyes and so it is best to wear a hat, sunglasses and sun cream. When choosing your footwear you should make sure that you select suitable running shoes. It is really that simple to take your first steps towards fitness.

For running and jogging it is best to pick out a pleasant area with little or no car traffic and not many people around. If possible you should try to run on off-road instead of on asphalt or concrete. Even in large cities there are parks or greens that can offer possibilities. You could also choose the running path of a sports club to start with if there happens to be one nearby, or just choose a small circuit in a park so that you can run laps. There is a unique calming effect to running laps. Starting slowly is very important when it comes to taking your first running. Never start off by running quickly. It is best to begin with a fast walk or slow jog. This also applies to your warm up. Do not start your running sessions by trying to run at a fast pace. Make sure that your muscles are warmed up and relaxed by using gentle jogging and plenty of stretching. You should take particular care that your hips and shoulders are well warmed up and can move freely. In order to reduce post-run effects, always make sure you warm down and do plenty of stretching after your run as well.

Beginners who run without a heart rate monitor should be particularly careful not to overexert themselves. In general, as long as you are able to have a conversation while running without being out of breath, you are keeping to a reasonable tempo. If you have a heart rate monitor as a training companion, the device will automatically alert you if you are about to leave the set training zone as this leaving your defined zone may lead to you overexerting your body and causing damage.

Start with shorter distances or laps and increase the length of your route gradually. By running in this way you can develop your personal endurance and there will also be benefits for your cardiovascular system. Running stimulates blood circulation and thus increases the transportation of oxygen around the body. Running offers a great opportunity for you to take time to think things over and perhaps look at things that have been on your mind form a different perspective. Alternatively you can just let your mind relax and take in the scenery around you and take a break from deep thoughts. Running can be a very good way to reduce stress because of the endorphins that are released in the brain promoting relaxation and calm. After running it is vital that you stretch those muscles that have been working a lot to avoid muscle shortening. There are specific exercises for both the legs and the upper body. Each stretch should last about 20 seconds and so a full set of body stretches can easily be integrated into the program.

Many of these running tips can also be implemented in Nordic walking. What might look like a way to support fast walking with two sticks, it is actually a technique that has been developed as a summer training method for cross-country skiers. Nordic Walking combines walking with cross-country skiing techniques. The technique is relatively easy to learn and, except for the sticks, you need no other equipment to practice it than you need for running: good shoes and breathable clothing. When choosing your sticks, make sure to pay attention to the stability, good cushioning and the proper length. It is especially important when you are just beginning Nordic walking that the sticks are not too long.

In comparison to running, Nordic walking has much less impact on your joints. Therefore it offers a more gentle fitness activity to build endurance. Done in the correct way, the movements seem to flow and the whole body is working: an optimal factor for fat burning. If you like to see your training success in figures, a pedometer is a great option for measuring your progress for either or walking. Pedometers are tiny devices that count your steps as you go and present these on a small display on the device. Some of them are equipped with sensors that can distinguish between walking and running, or even give you an estimate of the calories that you burned during the training, as well as the total distance you have covered in either miles or kilometers.

Nordic Walking is most enjoyable in a natural setting. If you are exercising in a pleasant place - either by running or Nordic walking - it is a sheer pleasure for all the senses. You can smell the different scents of nature, listen to the sounds of the forest or the meadows and streams, and enjoy the soothing greenery of the landscape!