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Our Content Hub is brought to you by AIA Vitality, the science-backed program that helps you learn more about your health, offers ways to improve it and motivates you with rewards along the way.
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{{label}}AIA Vitality NZ - 5 min read
21 July 2021
Running is a great way to keep fit, but it can feel like a marathon effort when you’re starting from scratch, especially in the colder months. Here’s how to start the habit – and stick to it.
If you want to take up running again and you’re a little rusty – or you’re lacing up your sneakers for the first time – it can be a challenge to get started. But with the right motivation and a goal broken into achievable milestones, you’ll be pounding the pavement in no time.
To maintain a habit, you need ongoing motivation to keep you accountable. AIA Vitality Ambassador, Ian Jones, says “Start slow and build on it. Don’t go out and try running a marathon in your first week, make it as easy for yourself as you can”
Set your sights on more manageable goals and work through achieving each one along the way. That sense of achievement you’ll get from hitting each one will boost your motivation and keep you going. Work out your ‘why’ and set small goals, small steps really do matter!
Whether you’re aiming for five kilometres, a marathon, or simply just to feel a bit fitter, make the journey as enjoyable as the destination with an upbeat playlist or a training session in a scenic location.
Warming up is essential. You’ll be using muscles that haven’t been put through their paces for a while, so this will ensure you avoid injury and recover more quickly and easily.
It’s a good idea to invest in quality running shoes so you’re not putting too much pressure on your feet and ankles, too. If you’re an AIA Vitality member, you can access a special 30% discount on all full-priced New Balance products, so you can make sure you have the gear you need. Check your AIA Vitality app to shop the range now.
When you hit the footpath for the first time, set an achievable goal. That might be walking and jogging a one-kilometre route, or doing an extra lap of the oval at your local park. An app like Couch to 5K Run Training can help you reach those incremental targets.
Some researchers have argued that it takes 21 days to form a new habit, but there are variables. If you have a busy week at work or family demands and it feels impossible to allocate time, you might be tempted to throw in the towel. The key is to accept these dips in momentum rather than giving up all together.
A realistic, positive outlook will help you to push forward through setbacks and make running part of your lifestyle, even if you don’t take to the track every day.
To boost your chances of making running an integrated part of your life, take a holistic approach. That means eating well, getting enough sleep and taking time to recover. The endorphins and added energy might spur you on, too. Make sure you talk to those around you so you have enough support when you need it.
If you’re building up to long distances, consider a nutrition plan. If you’re an AIA Vitality Member, Mission Nutrition offer 75% off an initial consultation. So get in touch and tell them what your plans are so you can make sure your body is getting the nutrition it needs.
To read more on how to get started and reaching your running goals, Ian Jones shares his top tips for building up to your first 10km.
Article by: AIA Vitality Staff Writer
Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday New Zealanders live healthier lives.
Disclaimer: The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.
This content is brought to you by AIA Vitality
AIA Vitality is a personalised, health and wellbeing programme that supports you every day to make healthier lifestyle choices. Visit aiavitality.co.nz
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