- Sports & Training
Run Towards Your Fitness Goals
Photo: Great Eastern Women's Run 2018
Did you know that running is a great fuss-free way to work on your fitness goals?
Whether it’s building muscle, managing weight, running a marathon, breaking a personal record, or improving your overall cardiovascular health, running is a reliable method to reach your goals in a healthy and sustainable manner.
Here are three common fitness goals and how running can help you get there!
Build Endurance: Running trains your cardiovascular system so you breathe more easily and your heart doesn’t have to work so hard over time. The more you run, the easier it will be to go faster and further next time!
Want to improve your breathing while running?
Breathe deeply into your lungs as you run. You’ll know you’re doing it right if you can feel your diaphragm – not your chest – expanding.
Pace yourself so you are not huffing or puffing or taking rapid, shallow breaths. Start at a comfortable pace then speed up gradually when your breathing is more moderated and under control.
Get Stronger: Regardless of whether you pound the ground or the treadmill, your lower body has to work to carry your body weight over the distance. That builds strength in your calves, glutes and posterior muscles. You also have to engage your core muscles to maintain good running form, which is essential for balance, stabilising yourself and preventing injury. The more you use your core muscles this way, the more you will strengthen them!
Want to build more muscle?
Try running up an incline to push your muscles even further! Start with a gentle hill and progress to a steeper slope.
You can also incorporate some isolated exercises in your workout, such as high knees or lunges, to target specific muscle groups.
Lose Weight: Running is an effective calorie burning exercise. It can help you lose weight, look leaner and achieve a more defined muscle tone. Maintaining a healthy weight is also important for overall health and keeping up our energy levels.
How much do I have to run?
The good news is that you don’t have to run every day to lose weight – just three to four days a week, 30 minutes each time, is enough to help you stay in shape.
In fact, it is important to set aside days for rest and recovery, so you can continue to keep on keeping fit week after week.
The best thing about running? You don’t need special equipment or even a gym to go running. You can simply put on your running shoes and head outdoors any time to reap its many benefits!
If you are interested in running activities, check out ActiveSG Circle's What's On section.