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Tips to Start Running and Stay Motivated in 2012
Date:12/30/2011

set a good goal for that day," Sebelski suggested. "Always do something. Eight minutes is better than nothing."
  • Eat smart. Once people start running regularly they may burn more calories and feel hungrier. It's important, she noted, that they still choose their foods wisely and focus on eating lean proteins and whole grains. It's also important to drink plenty of water.
  • Add variety. Cross-training, or including other forms of exercise into a training program, will help runners achieve their goals. "Running itself is an all-over body sport. People think it's concentrated in the legs, but that's not true. It affects your arms, back, trunk and almost every muscle in your body," Sebelski explained. "Cross-training is helpful because you'll strengthen these other muscles and avoid the injury risk posed by the repetitive motion of running every day."
  • Strengthen your core. Sebelski recommended yoga and Pilates to help strengthen the core muscles in your abdomen, back and pelvic area. "There's a big link between core strength and breathing. Core strength assists with posture, which in turn will make breathing easier," she said.
  • Stay focused. After the first month or two, new runners may lose some enthusiasm for the sport since it's hard work. Sebelski recommended joining a running group or reaching out to other runners or friends to inform them about running goals to help stay motivated.
  • More information

    The U.S. National Heart, Lung, and Blood Institute provides a guide on how to get more physical activity.

    -- Mary Elizabeth Dallas

    SOURCE: Saint Louis University Medical Center, news release, Dec. 20, 2011


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