National Running Day | Get Fit for Free

Thinking about National Running Day

Turns out, you don't have to be an Olympian to be a runner.

National Running Day might sound like just another goofy holiday that some fitness fanatic made up, but perhaps it wouldn’t hurt to ponder the benefits of running.

Everyone knows that exercise is important and promotes both physical and mental health. Everyone also knows that gym memberships can be expensive. Furthermore, diets, personal trainers and books on losing weight and getting healthy can be expensive as well — especially when compared to the cost of running: free.

No-cost weight loss

Running burns tons of calories, is a great cardiovascular activity and it doesn’t cost a dime. Furthermore, keeping your heart and lungs healthy and maintaining a healthy weight can help avoid future medical costs.

Small investment, big payoff

It is definitely worth it to invest in a good pair of running shoes. Wearing proper shoes when running can protect your shins, ankles and feet from running-related injuries. Now, don’t run out and get pay day loans to buy a pair of running shoes. Shin splints and other stress injuries caused by running will only occur over a long period of time, so just wait until your next payday.

A really good pair of running shoes generally costs about $80. That’s about the average cost of two months of gym membership. However, a sturdy pair of running shoes will last you at least a year, probably two, depending on how much you run.

History of National Running Day

Here’s a brief tutorial on the history of National Running Day: at the time I wrote this, it was about nine hours old.

Yes, today is the first National Running Day ever. The official National Running day web site says :

Many of the major organizations within the running industry are joining forces in an unprecedented unified effort to nationally and locally promote running.

You don’t have to run alone

There are several organized National Running Day events all across the country. Check out the official National Running Day web site to find the one closest to you.

The Boston Globe reports that most National Running Day events come in the form of “5k fun runs.” However, if running more than three miles sounds like something you’re not prepared for at the moment, check out these tips from the National Running Day site to ease into a new, healthy habit:

Tips for “non-runners” from runningday.org:

Relax. Running is a natural act, like breathing or walking. Just about anyone can do it. It is, however, recommended that you consult a health professional before undertaking a serious training program. You may wish to start by walking first, and then gradually incorporating running into your training program.

Think positively. Don’t be discouraged. If you can get through the first several weeks of training, you will find that what seems like a big effort at the start will soon feel natural and easy to you. Within a few weeks, you will experience the pure joy of running down the street or along a park path.

Buy quality gear. The only equipment you will need is comfortable exercise clothes and good running shoes. Go to a running specialty store and get advice about the right shoes for you. You can get good running shoes for $80-120.

Train with a plan. Choose a running/walking course that is readily accessible to you. During your first two training weeks, try to run two or three times per week, on alternate days. When you feel ready, increase to four days a week, then five days. The idea is to build up gradually. Even top competitive runners take days off regularly to rest and avoid injury. Stretch your muscles on both your running and non-running days.

It’s okay to walk. Begin your first workouts with 15 minutes of alternating walking and jogging: Walk for five minutes, then run easily for two or three minutes; repeat. If you are comfortable jogging from the start, that’s fine, but do not run the entire time even if you think you can. Don’t worry about the distance you cover. On your third or fourth workout, try increasing your time to 20 minutes. After three or four more workouts, move to 25 minutes, then after another three or four workouts, try a 30-minute continuous run. Don’t force yourself to go farther or faster than what feels comfortable to you. The idea is to keep running regularly, and you’re more likely to do that if you’re enjoying yourself and looking forward to your next run.

Once  you’ve gone through these steps, there are more tips available at the National Running Day web site.