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Running program for beginners

Running program for beginners

Whether you are obese, overweight, or within the normal weight range, running is an excellent way to help you lose weight, get in shape, or simple stay in good shape.

That is why many people decide to take up running as part of their exercise routine. But as soon as you start running for the first time, you may feel immediately out of breath, exhausted after the first hundred meters. This is natural, considering that it has been a long time since you last ran.

That is why it is helpful to get some expert advice before starting your running program. Although it may seem easy, jogging or running demands a lot of discipline and training. You need to ease into it, rather than jump in head first.

Here we will offer you a step-by-step guide to beginning a running program that will be easy to follow and give you satisfactory results.

Step 1 – Check with your doctor.
The majority of people who decide to take up running probably will have no issues doing so, but in some cases, your doctor may recommend against it. These cases include heart problems, knee or other joint problems, or asthma. Once your doctor gives you his or her approval, you can move on to the second step.

Step 2 – Begin with walking.
If this is your first time ever running or if you are doing it after a very long time, you will want to do this properly. Starting running right away will not get you very far, as your heart and legs may not be used to this amount of effort, and you will be breathless after the first minute. That is why you should start walking for about a week, then you can steadily increase your speed and the distance that you travel.

Step 3 – Write everything down.
The distance you made, the speed you were going, your heart rate, and any additional note you think is important should be recorded for future reference and for helping you stay motivated.

Step 4 – Drink plenty of water.
This is vital. Load up on water about 20 minutes before you go running as thirst or dehydration will force you to stop early, and in extreme cases can lead to fainting, especially if you are running outside during the summer.

Step 5 – Grab a snack.
A snack with protein and carbs before you go out will give you plenty of energy to burn, and one after your jog will help you recuperate. Most importantly, don’t go running on an empty stomach, especially not during the summer.

Author Info

Dr Nagi Safa

Dr Nagi Safa is a Metabolic and Bariatric Surgeon (Weight-Loss Surgeon) at the Advanced BMI in Lebanon and at the Sacred Heart Hospital of Montreal, and holds an academic appointment at the University of Montreal. Furthermore, he is involved in the training of residents and surgical fellows on how to perform advanced laparoscopic obesity surgery. In 2010, he launched the Advanced Bariatric and Metabolic Institute (Advanced BMI) in Lebanon, and has been helping hundreds of patients from all over the Middle-East through his expertise in obesity surgery. Education: Dr Safa completed his residency training at the University of Montreal General Surgery Program. He then performed a fellowship in Metabolic and Bariatric Surgery, and Minimal Invasive Surgery (Laparoscopic and Robotic Surgery), at the Sacred Heart Hospital of Montreal, which is the largest Weight Loss Surgery center in the Montreal area, and one of the busiest in Canada. Experience: During his training, and throughout his practice, Dr Safa performed more than one thousand laparoscopic procedures, including Roux en Y gastric bypass, sleeve gastrectomy, gastric banding, gastric plication and many other abdominal surgery procedures. He has a particular interest in LaparoscopicRevisional Surgery including banding, bypass and sleeve. With a keen interest in the advancement of obesity surgery and newer minimally invasive surgical techniques, Dr Safa gained experience in the single incision laparoscopic surgery (SILS), and offers Single Incision gastric banding and Sleeve Gastrectomy Surgery. Research: His current research interests include clinical outcomes from various bariatric surgery procedures and investigations on the impact of bariatric surgery on Type 2 diabetes and metabolic syndrome X. Memberships: Dr Safa holds professional memberships with the American Society of Metabolic and Bariatric Surgery, Canadian Association of Bariatric Physicians and Surgeons, Canadian Association of General Surgeons, Canadian Medical Association, Canadian Association for Surgical Oncology, Quebec Medical Association, Trauma Association of Canada, Association Quebecoise de Chirurgie, International College of Surgeon, and the College des Medecins du Quebec.