This article was co-authored by Kai Ng and by wikiHow staff writer, Madeleine Flamiano. Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.
There are 22 references cited in this article, which can be found at the bottom of the page.
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Ready to take your first steps to start running? We're here to help you during your cardio journey and path toward wellness. In this article, we'll review how to find the inspiration to get up and moving. Plus, we'll talk about practical measures to take and the best ways to train for cardio so you'll improve your heart and lung health. Jump right in to begin your running adventures.
Steps
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Warnings
- Consult your doctor before you begin your running program if you have[22]
- Heart, lung, or kidney disease
- Type 1 or 2 diabetes
- Arthritis
- Cancer
- High blood pressure
⧼thumbs_response⧽ - Once you've started running, tell your physician if you notice symptoms like:[23]
- Pain in your chest, neck, jaw, or arms
- Dizziness when you run
- Shortness of breath
- Swollen ankles
- A rapid heartbeat
- A heart murmur
- Lower leg pain while walking
⧼thumbs_response⧽
References
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20047624
- ↑ https://www.dignityhealth.org/articles/the-difference-between-running-shoes-and-walking-shoes
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-preventing-injury
- ↑ https://www.helpguide.org/articles/healthy-living/how-to-start-exercising-and-stick-to-it.htm
- ↑ https://www.ahealthiermichigan.org/2022/04/26/why-you-should-walk-at-lunch/
- ↑ https://www.kansashealthsystem.com/news-room/blog/0001/01/5k-training-tips
- ↑ https://www.runnersworld.co.za/health/fix-your-posture-fix-your-running/
- ↑ https://news.stanford.edu/2022/04/28/runners-prefer-pace-regardless-distance/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/5k-run/art-20050962
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/5k-run/art-20050962
- ↑ https://www.uhhospitals.org/Healthy-at-UH/articles/2022/03/how-much-water-should-you-drink-a-day
- ↑ https://brighamhealthhub.org/hydration-for-runners/
- ↑ https://news.sanfordhealth.org/orthopedics/3-things-runners-need-to-know-about-carbs/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2022/march/preparing-for-a-long-distance-race
- ↑ https://www.ymcamidtn.org/health-and-fitness/articles/ask-rds-when-and-what-should-i-eat-workout
- ↑ https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
- ↑ https://health.clevelandclinic.org/when-and-how-to-start-a-running-program/
- ↑ https://www.lung.org/lung-health-diseases/wellness/exercise-and-lung-health
- ↑ https://ausactive.org.au/wp-content/uploads/2022/02/Adult-Pre-Exercise-Screening-Tool.pdf
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20047414