{"id":3735,"date":"2018-09-29T09:00:33","date_gmt":"2018-09-29T08:00:33","guid":{"rendered":"https:\/\/blog.travall.com\/en-gb\/?p=3735"},"modified":"2020-03-04T13:25:06","modified_gmt":"2020-03-04T13:25:06","slug":"running-for-fitness-and-more-getting-into-the-sport-and-staying-there","status":"publish","type":"post","link":"https:\/\/blog.travall.com\/en-gb\/running-for-fitness-and-more-getting-into-the-sport-and-staying-there\/","title":{"rendered":"Running for fitness and more: getting into the sport and staying there"},"content":{"rendered":"<p><span style=\"color: #000000;\"><span style=\"font-weight: 400;\">The number of people getting out and running for fitness in the UK has been increasing in recent years. There are now estimated to be more than 2 million in the country who run on a regular basis. <\/span><span style=\"font-weight: 400;\">If you\u2019re one of the many Brits running for fitness regularly, you will know exactly how it feels. \u00a0The breathlessness and stitches in the early days when you\u2019re just starting out. The feeling of achievement when you do your first mile. \u00a0The longing to just get out and run when you\u2019ve developed into a regular runner, as it\u2019s become an intrinsic part of your life.\u00a0<\/span><span style=\"font-weight: 400;\">For those who are not initiated in this activity, we thought we\u2019d outline not only the benefits of this type of exercise but also what you can do to get into the sport and how to maintain your interest when you\u2019re a fully fledged runner.<\/span><\/span><\/p>\n<h2><span style=\"font-weight: 400; color: #000000;\">Why get into running for fitness?<\/span><\/h2>\n<p><span style=\"font-weight: 400; color: #000000;\">Running is excellent for:<\/span><\/p>\n<ul>\n<li>Heart health<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400; color: #000000;\">Keeping your blood pressure in a good range.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400; color: #000000;\">Helping your mental health. \u00a0With endorphins being released you just can\u2019t help but feel good.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400; color: #000000;\">Relieving stress.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400; color: #000000;\">Strengthening your immune system.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400; color: #000000;\">Increasing your stamina.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400; color: #000000;\">Boosting your lung capacity.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400; color: #000000;\">Increasing your bone density.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400; color: #000000;\">Controlling your weight, as with high intensity running there is the after burn effect where your body continues to burn calories when you&#8217;ve finished exercising.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400; color: #000000;\">Muscle strengthening.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400; color: #000000;\">Meeting like-minded people.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400; color: #000000;\">Fitting in exercise around your other daily activities.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400; color: #000000;\">Those times when you are on a limited budget &#8211; there is no gym fee to pay, you just get outside and run.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400; color: #000000;\">How can I get into running?<\/span><\/h2>\n<p><span style=\"font-weight: 400; color: #000000;\">Getting into running is relatively simple.*\u00a0 Equip yourself with workout clothing and a pair of trainers and start off slowly.\u00a0 You may find it easier to alternate running and walking for a few minutes, gradually increasing the running time as the days and weeks of running progress. Some people find apps such as the Couch to 5K app really helpful for them to progress gradually with their running.<\/span><\/p>\n<h2><span style=\"font-weight: 400; color: #000000;\">How do I keep up my motivation for running?<\/span><\/h2>\n<p><span style=\"font-weight: 400; color: #000000;\">For many, just getting out there and running while listening to some upbeat music is sufficient. \u00a0Other people may need to run with a partner or with a group, to ensure that they get out running on a regular basis. \u00a0If this sounds like something you could enjoy, there are plenty of running clubs around the country. They offer something for runners of all abilities, there are sessions for everyone so if you are new to running you needn\u2019t feel intimidated.<\/span><\/p>\n<h2><span style=\"font-weight: 400; color: #000000;\">How can I challenge myself?<\/span><\/h2>\n<p><span style=\"font-weight: 400; color: #000000;\">If you\u2019ve been running for a while and would like a bit of a challenge, there are plenty of other activities to sign up for. \u00a0Across the country there are 5K runs, 10K runs and marathons for you to train towards. <\/span><\/p>\n<h2><span style=\"font-weight: 400; color: #000000;\">Is there something different I can do when running for fitness?<\/span><\/h2>\n<p><span style=\"font-weight: 400; color: #000000;\">If regular road running is starting to get a bit monotonous, how about trying a mud run? \u00a0<a href=\"https:\/\/toughmudder.co.uk\/\" target=\"_blank\" rel=\"noopener noreferrer\">Tough Mudder<\/a> is an organisation that runs mud run events around the country. There are mud runs for all different abilities, from 5Ks right up to the World\u2019s Toughest Mudder (a 24-hour race for the more extreme runners). \u00a0Running this type of race involves a lot of mud, a lot of obstacles and more mud. This is an event where we\u2019d certainly recommend you add <a href=\"https:\/\/www.travall.co.uk\/rubber-car-mats\" target=\"_blank\" rel=\"noopener noreferrer\">rubber car mats<\/a> to your car, as a mud-covered runner makes for a filthy car interior on the drive home.<\/span><\/p>\n<h2><span style=\"font-weight: 400; color: #000000;\">Can I run with my dog?<\/span><\/h2>\n<p><span style=\"color: #000000;\"><span style=\"font-weight: 400;\">Some dog breeds are simply not suited to running. \u00a0Check with your vet whether your dog is OK to embark on this more intense exercise programme. If you get the green light, start off with short runs. \u00a0Gradually build up distance and duration when you are <\/span><b><i>both <\/i><\/b><span style=\"font-weight: 400;\">able to achieve this. \u00a0It is preferable to use a harness on your dog and some people choose to use a lead that attaches to the owner\u2019s waist to give a more hands-free option while running for fitness. Think carefully about your dog\u2019s needs during a run \u2013 take breaks when needed, don\u2019t overtire the dog and make sure that you both get sufficient water.<\/span><\/span><\/p>\n<p><span style=\"color: #000000;\">*<em>Before embarking on any exercise or fitness programme, make sure you have a check with your doctor (and your veterinarian if exercising with your dog) to ensure that it is suitable for you.<\/em><\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The number of people getting out and running for fitness in the UK has been increasing in recent years. There are now estimated to be more than 2 million in the country who run on a regular basis. If you\u2019re one of the many Brits running for fitness regularly, you will know exactly how it &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/blog.travall.com\/en-gb\/running-for-fitness-and-more-getting-into-the-sport-and-staying-there\/\"> <span class=\"screen-reader-text\">Running for fitness and more: getting into the sport and staying there<\/span>Read More &raquo;<\/a><\/p>\n","protected":false},"author":6,"featured_media":3736,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[368],"tags":[830,1160,32,1194,1195,38,887],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v14.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Running for fitness and more: getting into the sport and staying there<\/title>\n<meta name=\"description\" content=\"Have you been thinking about getting into running for fitness? 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