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Feeling strong, capable, and ready to tackle anything life throws your way? That’s the essence of functional fitness! This isn’t about isolating biceps curls in a machine; it’s about training your body for real-life movements, building practical strength and lean muscle you can actually use.

The best part? You can achieve a fantastic full-body functional workout in just 30 minutes, right in the comfort of your own home. Forget the commute and expensive gym memberships. This no-equipment routine will challenge your muscles, improve your stability, and leave you feeling empowered and energized. Let’s get functional!

What is Functional Fitness?

Functional fitness focuses on exercises that mimic everyday activities like lifting, pushing, pulling, squatting, and twisting. It emphasizes compound movements that engage multiple muscle groups simultaneously, improving your strength, balance, coordination, and flexibility in a way that translates directly to your daily life. This approach is not only effective for building muscle and strength but also for enhancing injury prevention and overall well-being.

Your 30-Minute Functional Fitness Power Circuit:

This workout is structured as a circuit, meaning you’ll perform each exercise for a set duration or number of repetitions, followed by a short rest, before moving on to the next. Complete 2-3 rounds of the entire circuit for a full 30-minute workout (including a brief warm-up and cool-down).

(Warm-up – 5 minutes)

Prepare your body for movement with some light cardio and dynamic stretches:

1. Arm Circles (30 seconds forward, 30 seconds backward)
2. Leg Swings (30 seconds per leg, forward and backward)
3. Torso Twists (30 seconds)
4. High Knees (30 seconds)
5. Butt Kicks (30 seconds)

(The Main Circuit – 20 minutes)

Perform each exercise for 45 seconds, followed by 15 seconds of rest before moving to the next.

1. Squats: The foundation of many functional movements. Focus on proper form to engage your glutes, quads, and core.
   • Focus: Maintaining a straight back, knees behind toes, and full range of motion.
   • Functional Benefit: Mimics sitting, lifting objects from the floor.
2. Push-Ups: A fantastic upper body exercise that builds pushing strength in your chest, shoulders, and triceps, while also engaging your core for stability.
   • Focus: Maintaining a straight line from head to heels, controlled lowering and pushing. Modify on your knees if needed.
   • Functional Benefit: Mimics pushing doors open, getting up from the floor.
3. Walking Lunges: Improves balance, coordination, and builds unilateral (one-sided) leg strength, crucial for walking, climbing stairs, and preventing imbalances.
   • Focus: Maintaining a 90-degree angle in both knees, controlled steps.
   • Functional Benefit: Mimics walking, climbing stairs, stepping over obstacles.
4. Plank: A core stability powerhouse that strengthens your entire midsection, essential for good posture, balance, and protecting your spine during various movements.
   • Focus: Maintaining a straight line from head to heels, engaging your core, avoiding hip sagging or lifting.
   • Functional Benefit: Stabilizes your torso during lifting, carrying, and twisting movements.
5. Glute Bridges: Strengthens your glutes and hamstrings, important for hip extension, power generation, and preventing lower back pain.
   • Focus: Full hip extension, squeezing your glutes at the top, controlled lowering.
   • Functional Benefit: Mimics lifting heavy objects, standing up from a seated position.
6. Bird Dog: Improves core stability, balance, and coordination while strengthening your back and glutes in a controlled manner.
   • Focus: Maintaining a flat back, controlled extension of opposite arm and leg, avoiding excessive twisting.
   • Functional Benefit: Improves stability during reaching and bending movements.
7. Reverse Crunches: Targets the lower abdominal muscles, crucial for core strength and stability.
   • Focus: Controlled lifting of your hips off the ground, engaging your lower abs.
   • Functional Benefit: Supports movements involving bending and lifting.

(Cool-down – 5 minutes)

Gradually bring your heart rate down with some static stretches, holding each stretch for 20-30 seconds:

1. Quadriceps Stretch (standing or lying down)
2. Hamstring Stretch (standing or seated)
3. Glute Stretch (figure four stretch)
4. Chest Stretch (clasp hands behind back and straighten arms)
5. Triceps Stretch (overhead reach)

Progressing Your Functional Fitness:

As you get stronger, you can progress this workout by:

• Increasing the number of rounds (to 3 or 4).
• Increasing the duration of each exercise (to 60 seconds).
• Decreasing the rest time between exercises.
• Adding variations to the exercises (e.g., single-leg squats, incline push-ups, plank with arm/leg lifts).
• Introducing light dumbbells or resistance bands to increase the challenge.

The Power of Functional Movement at Home:

This 30-minute functional fitness workout proves that you don’t need a fancy gym to build real-world strength and lean muscle. By focusing on movements that mimic everyday activities, you’ll not only improve your physique but also enhance your overall functionality and well-being. Make this routine a consistent part of your week, listen to your body, and enjoy the feeling of becoming a stronger, more capable version of yourself – right in your own living room!

Short on time but big on goals? You don’t need hours in the gym to build a powerful and defined upper body. This efficient 15-minute dumbbell workout is designed to hit all the major muscle groups – shoulders, biceps, triceps, and back – helping you build strength, improve definition, and feel fantastic, all with just a pair of dumbbells!

This routine is perfect for busy schedules, home workouts, or as a quick finisher after a lower-body session. Get ready to make every minute count!

The Power of Dumbbells: Your Versatile Tool

Dumbbells are fantastic for upper-body training because they allow for a greater range of motion compared to barbells and engage your stabilizer muscles more effectively. This leads to better overall muscle development and improved functional strength.

Your Fast & Furious 15-Minute Upper-Body Circuit:

This workout is structured as a circuit. You’ll perform each exercise for a set number of repetitions, then move directly to the next with minimal rest. After completing all exercises, take a short break, and repeat the circuit for a total of 2-3 rounds.

(Warm-up – 2 minutes)

Prepare your muscles with some light cardio and dynamic stretches:

1. Arm Circles (forward and backward): 30 seconds each direction
2. Shoulder Rolls (forward and backward): 30 seconds each direction
3. Torso Twists: 30 seconds

(The Main Circuit – 10 minutes)

Choose a weight for your dumbbells that challenges you but allows you to maintain good form for the prescribed repetitions.

1. Dumbbell Shoulder Press (8-12 reps):
   • How to: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward. Press the dumbbells straight overhead until your arms are fully extended. Lower the dumbbells back to the starting position with control.
   • Targets: Shoulders (primarily anterior and medial deltoids), triceps.
2. Dumbbell Bicep Curls (8-12 reps):
   • How to: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward. Keeping your elbows tucked close to your sides, curl the dumbbells up towards your shoulders. Squeeze your biceps at the top, then slowly lower the dumbbells back to the starting position.  
   • Targets: Biceps (primarily biceps brachii).
3. Dumbbell Triceps Extensions (Overhead) (8-12 reps):
   • How to: Stand with your feet shoulder-width apart, holding one dumbbell with both hands overhead. Keeping your elbows close to your head, slowly lower the dumbbell behind your head by bending your elbows. Extend your arms back to the starting position, squeezing your triceps at the top.
   • Targets: Triceps (all three heads).
4. Dumbbell Bent-Over Rows (8-12 reps per arm):
   • How to: Stand with your feet hip-width apart, knees slightly bent, and hinge at your hips, keeping your back straight (almost parallel to the floor). Let the dumbbells hang straight down. Pull one dumbbell towards your chest, squeezing your shoulder blade. Lower the dumbbell back down with control and repeat on the other arm.
   • Targets: Back (primarily latissimus dorsi, rhomboids), biceps.
5. Dumbbell Lateral Raises (8-12 reps):
   • How to: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the floor. Lower the dumbbells back down with control.  
   • Targets: Shoulders (primarily medial deltoids).

(Cool-down – 3 minutes)

Finish with some static stretches for your upper body:

1. Shoulder Stretch (across the body): 30 seconds per arm
2. Triceps Stretch (overhead): 30 seconds per arm
3. Bicep Stretch (extend arms behind you, clasp hands and straighten): 30 seconds
4. Upper Back Stretch (clasp hands in front and round your back): 30 seconds

Important Tips for Your 15-Minute Power Session:

• Choose the Right Weight: Select a weight that challenges you to complete the last few repetitions with good form.
• Focus on Form: Proper technique is crucial for preventing injuries and maximizing muscle engagement. Watch videos and pay attention to how your body feels.
• Control the Movement: Avoid using momentum to lift the weights. Focus on a slow and controlled motion during both the lifting and lowering phases.
• Listen to Your Body: If you’re new to weightlifting, start with lighter weights and fewer repetitions. Gradually increase as you get stronger.
• Stay Consistent: Aim to do this workout 2-3 times per week for the best results, allowing for rest days in between.

Your Fast Track to a Stronger Upper Body!

This 15-minute dumbbell workout proves that you can achieve significant upper-body strength and definition even with limited time. Make it a regular part of your routine, challenge yourself with appropriate weights, and watch as you build a more powerful and sculpted upper body. Grab those dumbbells and get ready to feel the burn!

Delicious Recipes to Lower Sugar Levels Naturally: A Diabetes-Friendly Guide

Managing diabetes involves more than just monitoring your sugar intake—it’s about embracing a lifestyle filled with nutrient-rich, wholesome foods that stabilize blood sugar levels and promote overall well-being. The good news? Eating healthy doesn’t mean sacrificing flavor! With the right recipes, you can enjoy delicious meals while keeping your blood sugar levels in check.

Here’s a collection of diabetes-friendly recipes that are low in sugar, packed with essential nutrients, and crafted to help you maintain steady blood glucose levels.

1. Low-Carb Veggie Omelet

Start your day with this satisfying, nutrient-packed omelet that keeps your blood sugar stable while providing protein and healthy fats.

Ingredients:

• 2 large eggs (or egg whites, if preferred)
• 1/4 cup spinach, chopped
• 1/4 cup mushrooms, diced
• 1/4 cup bell peppers, diced
• 1 tablespoon olive oil or avocado oil
• Salt and pepper to taste

Instructions:

1. In a non-stick skillet, heat olive oil over medium heat.
2. Add the mushrooms and bell peppers, sautéing for 3-4 minutes until softened. Add spinach and cook for another minute until wilted.
3. In a bowl, whisk the eggs with salt and pepper. Pour the eggs into the skillet.
4. Cook until the edges are set, then fold the omelet in half. Serve hot.

Why It Works:
This recipe is low in carbohydrates and high in protein, which helps regulate blood sugar levels throughout the morning.

2. Zucchini Noodles with Garlic Shrimp

This low-carb, high-protein dish is perfect for dinner and is both satisfying and blood sugar-friendly.

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 1/2 pound shrimp, peeled and deveined
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 1/4 teaspoon red pepper flakes (optional)
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add garlic and red pepper flakes, sautéing for 1-2 minutes.
2. Add the shrimp and cook for 2-3 minutes per side, until pink and cooked through. Remove shrimp from the skillet.
3. Add the remaining olive oil to the skillet and toss in the zucchini noodles. Sauté for 2-3 minutes until tender but not mushy.
4. Return the shrimp to the skillet, add lemon juice, and toss everything together. Garnish with parsley and serve immediately.

Why It Works:
Zucchini noodles are a fantastic low-carb alternative to pasta, and shrimp provides lean protein, making this a diabetes-friendly option that won’t spike blood sugar.

3. Quinoa and Kale Salad with Lemon-Tahini Dressing

A hearty, fiber-rich salad that helps regulate blood sugar levels while satisfying your hunger.

Ingredients:

• 1 cup cooked quinoa
• 2 cups kale, chopped
• 1/2 avocado, sliced
• 1/4 cup cherry tomatoes, halved
• 2 tablespoons pumpkin seeds

For the Dressing:

• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• 1/2 teaspoon garlic powder
• Water to thin, if needed

Instructions:

1. In a large bowl, massage kale with a small pinch of salt to soften it.
2. Add the cooked quinoa, cherry tomatoes, avocado, and pumpkin seeds to the bowl.
3. In a small bowl, whisk together the tahini, lemon juice, olive oil, and garlic powder. Add water if the dressing is too thick.
4. Drizzle the dressing over the salad and toss to combine. Serve immediately.

Why It Works:
Quinoa is a whole grain with a low glycemic index, and the fiber in kale and healthy fats in avocado help slow down sugar absorption.

4. Baked Salmon with Broccoli and Lemon

This one-pan meal is simple to prepare, packed with omega-3 fatty acids, and supports healthy blood sugar levels.

Ingredients:

• 2 salmon fillets
• 2 cups broccoli florets
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. Place the salmon fillets and broccoli florets on the baking sheet. Drizzle with olive oil and lemon juice, then sprinkle with garlic powder, salt, and pepper.
3. Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork. Serve immediately.

Why It Works:
This dish is low in carbs, high in protein, and full of healthy fats that help stabilize blood sugar levels.

5. Chia Seed Pudding with Almond Milk and Berries

A guilt-free dessert or snack that’s naturally sweetened and packed with fiber.

Ingredients:

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk
• 1/2 teaspoon vanilla extract
• 1 teaspoon stevia or monk fruit sweetener (optional)
• 1/4 cup fresh berries (blueberries, strawberries, or raspberries)

Instructions:

1. In a bowl, mix the chia seeds, almond milk, vanilla extract, and sweetener if using.
2. Let the mixture sit for 5 minutes, then stir again to prevent clumps.
3. Cover and refrigerate for at least 2 hours or overnight.
4. Top with fresh berries before serving.

Why It Works:
Chia seeds are rich in fiber and healthy fats, which slow the digestion of carbohydrates and keep blood sugar levels stable.

Tips for Maintaining Healthy Blood Sugar Levels

• Stay Hydrated: Drink plenty of water throughout the day to support metabolism and blood sugar control.
• Portion Control: Even healthy foods can raise blood sugar if eaten in large quantities. Be mindful of portion sizes.
• Avoid Processed Sugars: Stick to natural sweeteners like stevia or monk fruit for desserts.
• Pair Carbs with Protein and Fat: This slows down sugar absorption and prevents spikes in blood glucose levels.

Conclusion

Eating for diabetes management doesn’t have to be dull or restrictive. With these recipes, you can enjoy flavorful meals that nourish your body and help lower blood sugar levels naturally. Incorporate these dishes into your weekly routine, and pair them with regular exercise and proper hydration for the best results. Your journey to healthier living can be as delicious as it is effective!

You may become a member of the global running community with perseverance, preparation, and a little sweat. So, you’ve made the decision to begin a running program. Well done! The most crucial stage in the procedure has just been completed by you.

Every runner’s journey begins with a commitment to put one foot in front of the other over and over again. It’s the same whether you’re a world-class marathoner, local 5K racer or neighborhood weekend warrior.

Now, let’s talk about what comes next in the process. To get you up to speed, we turn to sports medicine expert Anne Rex, DO.

10 steps for beginning runners

The first words of advice for beginning runners? Start slowly. Know that building a healthy running program takes time and patience. To use the lingo, it’s more of a marathon than a sprint.

“Anyone can become a runner with some careful planning,” says Dr. Rex.

Here’s where to start.

1. Assess your fitness

Running demands a lot from your body. If you haven’t been exercising regularly, getting a physical exam before logging miles is a good idea.

“It’s always best to speak with your doctor first,” recommends Dr. Rex. “They can ensure that you’re physically capable of beginning a running program and help identify any potential roadblocks.”

Another bonus? Your healthcare provider also may give you your first high-five as a runner for making such a healthy choice.

2. Gear up

When it comes to fitness activities, running isn’t exactly heavy on equipment. But there are a few purchases you should consider to limit injury exposure and make the experience more enjoyable.

Running shoes

An investment in running shoes is an investment in your health. That’s because the wrong pair of shoes for your foot can lead to shin splints, blisters, and a host of aches and pains as you pound out miles.

There are three basic types of running shoes: cushion, stability/neutral and motion control. Many running stores can offer evaluations as to which shoe might work best for you or recommend inserts.

A gait analysis also can help with your decision-making. This simple test by a physical therapist or exercise physiologist can help evaluate your running mechanics to select the best shoe for how you move.

Know this, too: Running shoes aren’t just a one-time purchase. They should be replaced every four to six months or every 300 to 500 miles, whichever comes first.

Running clothes

Wear the right clothes for the right occasion. That’s a motto that applies to many moments in life, including when you head out for a run.

For starters, wearing moisture-wicking clothes can help you feel more comfortable while putting in miles. These special fabrics pull sweat away from your skin to the outer surface of garments, where it can evaporate. That helps regulate body temperature.

The lightweight material is also less likely to stick to your skin and cause friction that leads to chafing, a sworn enemy of all runners. (You really don’t want to experience jogger’s nipple!)

Dressing for the weather is essential, too. Loose-fitting, light-colored clothes are best for running in the hotter months. Wear layers when the temperature turns colder so you can remove a layer (or layers) as your body warms up. Plus, don’t forget a hat and gloves when it’s chilly!

Make sure you’re visible to traffic, too, especially if you’re running routes across streets or include areas on the side of roadways. (That’s why many runners wear bright colors.) Reflective clothing is a must for running if it’s going to be dark outside.

Wearing a supportive sports bra can make all the difference in the world as well. “They’re as important as running shoes when you get started,” says Dr. Rex.

And finally, compression socks may be helpful to combat lower leg pain.

3. Ease into running

You’ve heard the phrase “walk before you run” to describe the process of trying something new, right? Well, the advice fits running in a very literal way.

Dr. Rex notes that most beginning runners do well when they adopt a run-walk program. “Even someone who is aerobically fit can benefit from starting gradually,” she says. “It helps your body adjust to the impact of running.”

So, consider starting your running program by walking at a comfortable pace for 20 to 30 minutes to see how you feel. As you can, walk more briskly. Keep building until you feel ready to run a bit.

At that point, start with one minute of running at a relaxed pace followed by two minutes of walking. Aim to increase your running segment every week by 30 seconds (or more if things are going well).

Eventually, you may get to a point where you can run the entire time with no walking stages. And don’t be surprised if your speed increases.

Plan on running/walking three to four days per week, with break days in between. Your treks don’t have to be the same length each day either. Add a little variation by alternating between shorter and longer runs.

“The concept can be adjusted based on your overall health and fitness level and how you feel,” explains Dr. Rex. “There’s no one single way to start a running program. Make it your own.”

4. Embrace stretching

Getting your body ready for a run starts with warming it up. One of the best ways to do this is through dynamic stretching, which focuses on actively moving joints and muscles you’re about to challenge.

These stretching exercises increase body heat and blood flow to loosen up muscles and tendons, explains Dr. Rex. They also improve flexibility by increasing the range of motion around joints.

“As we get older, the importance of stretching cannot be emphasized enough,” she states.

Just a few minutes of prep ahead of your run can reduce your risk of straining a muscle while sweating out a few miles.

Examples of dynamic stretches ideal for runners include a leg pendulum (swinging each leg back and forth or side to side) and lunges. Ten to 12 repetitions of each stretch can get you ready to go.

After your run, you’ll also want to stretch ­— but in a different way. Static stretching is when you move a joint as far as it can go and then hold it steady for a short period (usually 30 to 90 seconds).

Static stretching can help minimize feelings of soreness or stiffness after a run while also improving your flexibility.

5. Track your progress

You can truly go far with running, as you’ll see if you log your runs.

Taking a few moments after a run to record your time or mileage (or both), plus how you felt, charts your progress over time. Following your improvement — and odds are you WILL see improvement — can be motivating and inspirational.

“It can be nice to see that your body adapts to a running routine and what used to seem hard becomes much easier over time,” encourages Dr. Rex.

Various fitness tracker apps are available to log your runs if you’re into using tech tools. Not a techie? No worries! Go old-school with pen and paper and jot everything out by hand if that’s more your style.

If you’re training for your first race, such as a 5K, tracking can help ensure you’re meeting weekly mileage goals to be fully prepared.

6. Don’t overdo it

Know this as you start a running program: It’s in your DNA. Humans started running around 2 million years ago and haven’t slowed down. You are built to be a runner.

That being said, you’re also not a machine. Bodies break down with excessive wear and tear. The top cause of injuries is trying to do too much too soon, warns Dr. Rex. Avoid the temptation.

“Within sports medicine, we subscribe to the 10% rule to prevent injuries,” she continues. “As you increase your training, do not add more than 10% in mileage or minutes week to week. Set your schedule accordingly and be sure to listen to your body every step of the way.”

Remember to rest, too.

“Rest days help prevent overuse injuries,” she emphasizes. “Taking days off between running days allows the body to heal any initial injuries and let inflammation settle. You should not be having pain on your rest days, either.”

Don’t be hesitant to take an extra day off if you’re sick or overly tired either.

7. Stay hydrated

Running makes you sweat. Given that you have fluid leaking out drop by drop during the activity, it’s very important to get more fluid in to replace what you lost.

Be sure to drink water before, during and after your workout to avoid dehydration, stresses Dr. Rex. How much do you need? Amounts can vary given the temperature and the amount you sweat, but here’s a basic starting point:

• Before your run: Try to drink at least 16 to 20 ounces of fluid one to two hours before your activity. That’ll fill your tank without leaving your belly filled with water sloshing around.
• During your run: Look to consume 6 to 12 ounces of fluid for every 10 to 15 minutes that you’re active. Bring a water bottle long for longer runs or map out a route that includes fountains.
• After your run: Drink another 16 to 24 ounces of water. A sports drink also may be a good option to replace important electrolytes (such as sodium and potassium) lost through sweat.

8. Fuel up

Runners ask a lot from their bodies given the physical demands of putting in miles. At mealtime, it’s time to pay your body back.

A diet that’s higher in carbohydrates is important for runners to provide the energy to keep those legs moving. Carbs fuel your body with glycogen, which is essentially fuel stored in your muscles.

It’s recommended that runners should look to get between 50% and 70% of their calories from carbs. Healthy choices include:

• Whole grains.
• Bread.
• Pasta.
• Milk.
• Legumes.
• Starchy vegetables.

Make sure protein is on the menu, too, to build and maintain muscle strength. Proper hydration also is key. (Learn more about a runner’s diet.)

9. Don’t forget other exercises

Running is great, but it’s not the ONLY physical fitness activity you should do. Incorporating strength training into your routine can help your overall fitness level. Ditto for cycling, swimming or yoga — different exercises that work different muscles.

10. Stay positive

Is starting a running program easy? Not always. As with starting anything new, there may be frustrations as you get going. Your first few out-of-breath moments may crush your spirits a little bit, too.

Know you’re not alone. Every runner feels that way when they start. Consider it part of your initiation into a healthy (yet sweaty) club.

“Mindset is powerful,” says Dr. Rex, “so stay motivated and cheer yourself on.”

There are a number of reasons why people stop running, but interestingly, injuries account for only 8% of these quits. Lack of motivation (38%) and irregular schedules (34%) are the main causes of running cessation.

Regardless of which group you fall into, trying to get back into running after a long break can be challenging at first. You lace up your running shoes and step outside, eager to pound the pavement like you used to. But after some time off, that first run doesn’t feel the same — your legs feel heavy, your lungs burn, and you realise just how much fitness you’ve lost. Don’t despair; even without a personal trainer, you can work your way back to the runner you once were.

We’ve put together this guide to help you understand how to get back into running again after years off.

How to Get Back into Running Summary

Getting back into running after a long break can feel daunting, but with the right approach, you can rediscover your running mojo and establish a sustainable running habit. Here’s how to ease back into running, focusing on injury-free progress and enjoyment:

• Start Slowly: Begin with short runs of 10–15 minutes, 2–3 times a week. Don’t stress over pace or distance; the aim is to rebuild your running foundation and form.
• Build Gradually: Increase your running time by 1–2 minutes per session, adhering to a training schedule that doesn’t increase by more than 10% per week. This gradual approach helps prevent injury and rebuilds stamina.
• Invest in Good Running Shoes: Proper footwear is crucial to support your running form and reduce the risk of injury, especially important for those wondering how to start running when overweight. Choose shoes that offer the right balance of support and cushioning.
• Incorporate Strength Training: Strength exercises, like squats and lunges, improve running form and leg muscle strength, essential for a balanced running programme. Cross-training activities can also enhance overall fitness without the impact of running.
• Listen to Your Body: Pay attention to signs of fatigue or discomfort. Taking rest days is vital to recover and stay injury-free. If you’re feeling demotivated, consider working with a personal trainer to tailor a running schedule that fits your goals and lifestyle.

By following these steps, you can safely get back into running after a long break, gradually building up to your previous level of fitness or even surpassing it. Remember, the key is consistency and enjoying the journey back to running.

The Prerequisites: Setting Achievable Running Goals

Starting to run again after time off means beginning slowly and building up gradually. As a result, you should set small, achievable goals to stay motivated.

Here are 4 important tips for a running comeback:

1. Be friendly with the timing for a start: To get back into running, aim for just 10–15 minutes of running 2–3 times a week. This could be a mile or less. Don’t worry about speed or distance; just get out there and run at an easy, comfortable pace. Consider this a chance to reconnect with your body and the joy of running.
2. Gradually increase the timing: Once your body has adjusted to the short runs, build up your time by just 1–2 minutes per run. Gradually increase distance in a similar fashion. It’s important you listen to your body; don’t increase more than 10% per week. If you experience severe pain in any part of your body such that it becomes unbearable, back off. You want running to feel challenging but still enjoyable.
3. Reward yourself for each win: Upon each progress, celebrate achieving your goals, no matter how small they seem. Reward yourself with new running gear or a post-run treat. Staying positive and motivated is key to being on the track again.
4. Ignore your past performance: Don’t compare yourself to how fast or how far you used to run before the break. Focus on your current fitness and be proud of your accomplishments. If you stay consistent, your speed and endurance will improve over time.

The most important goal is simply to get out there and run consistently; everything else will follow. You’ve got this — now lace up those shoes and get moving! In no time, you’ll be back to pounding the pavement and feeling strong.

Creating a 4-Week Plan to Start Running Again

To successfully get back into running after some time off, it’s important to create a structured training plan. This will help you gradually build up your endurance and avoid overexertion or injury.

Here’s a 4-week running plan to help you get your legs back on track:

Week 1:

• Start with brisk walks for 20–30 minutes 3 times a week.
• Incorporate some light stretching exercises to improve flexibility.
• Gradually increase the duration and intensity of your walks as the week progresses. And on each walk, make sure to stay hydrated with a HIGH5 Electrolyte Sports Drink.

Week 2:

• Begin alternating between walking and jogging. Start with a 3:1 ratio (3 minutes of walking, 1 minute of jogging) for 20–30 minutes 3 times a week.
• Continue with stretching exercises to maintain flexibility and build key running muscles.
• Take rest days in between runs to allow your body to recover.

Week 3:

• Increase the jogging intervals to a 2:1 ratio (2 minutes of walking, 1 minute of jogging) for 25–35 minutes 3 times a week.
• Add some strength training exercises, such as squats and lunges, to improve leg strength.
• Stay consistent with your stretching routine, and listen to your body for any signs of fatigue or discomfort.

Week 4:

• Aim for a 1:1 ratio (equal time of walking and jogging) for 30–40 minutes 3 times a week.
• Challenge yourself with longer distances or slightly faster paces.
• Continue incorporating strength training exercises and stretching to supportyour running schedule. At this point, you’re highly susceptible to fatigue — replenish your strength with a protein shake.

Remember to listen to your body and adjust the plan as needed. Gradually increasing your running intensity and duration will help you build a solid foundation for long-term success. With consistency, you’ll be able to reconnect with your old running self.

How to Get Back Into Running After Gaining Weight

To get back to running after adding some weight, we recommend focusing on cross-training, strength training, and resistance training. Be sure to motivate yourself by tracking your runs, rewarding yourself, training for a race, and forming a network with other runners. Also, take things slow to ensure you give your body enough time to run properly once again and to avoid injury; before you know it, you will be gearing up for a half marathon.

Here are 3 tips to help you get used to running again:

1. Focus on how you feel: Forget about speed or distance for now. Pay attention to how your body feels as you run. Notice your breathing, your energy level, any tightness or discomfort. Run at a pace that feels good — one where you can still speak in full sentences. This mindful approach will help you build back up in a healthy, sustainable way.
2. Strength-train: In addition to running, focus on strength training 2–3 times a week. Squats, lunges, pushups and planks will build muscle to support your joints and improve your running efficiency. Strength training also boosts your metabolism, helping you shed excess weight. Even just 20–30 minutes of bodyweight exercises a few times a week can make a big difference.
3. Stay hydrated and stretch: Proper hydration and stretching are key to getting back into running after weight gain. Drink plenty of sports drinks every day for energy and take protein shakes to aid muscle recovery. Stretch your major running muscles like hamstrings, quads, glutes and calves at least 2–3 times a week. Gentle yoga is also great for runners. In a nutshell, stretching and hydrating minimise injury risk, prevent dehydration symptoms, and keep your body primed to run.

Equipping your garage with home gym equipment, such as adjustable weight benches and resistance bands, can provide a convenient and effective way to incorporate strength and cross-training into your routine, enhancing your running performance and reducing the risk of injury.

With consistency, you’ll gain endurance, lose weight, and be back to your old running self again. But take your time and pay attention to how your body adapts to your workout sessions — this will help you prevent unnecessary injuries. And if it helps, consider running with an accountability partner to keep you motivated.

How to Get Back Into Running After an Injury

Returning to running after an injury can be tough, both physically and mentally. We recommend combining running with walking to help get you back into form.

Run/walk approaches can reduce the risk that comes with running after an injury. Consider starting with 1-minute runs combined with walks spanning 1 to 2 minutes. Doing this daily while increasing your run periods—depending on your form—is a good way to quickly hit 20-minute run sessions. You can then increase the frequency afterwards.

Consider the following tips to help you restore your athletic form after an injury:

• Focus on form: Pay attention to your running form and technique. Make sure you’re landing softly on the middle of your foot, taking quick, light strides, and swinging your arms for momentum. Maintaining good form will minimise the impact on your joints and muscles. If you need a refresher, you can find many video tutorials online for a proper running technique.
• Strengthen your core: A strong core is essential for runners. Focus on exercises like planks, bridges, and boat poses to improve your balance, stability and power. Strong core muscles will support your body during runs and help avoid injury. Try to do core work 2–3 times a week.
• Listen to your body: Pay close attention to any pain or discomfort and adjust your schedule accordingly. It’s normal to feel some soreness after a running break, but sharp pain is a sign you need to cut back. If your pain persists or gets worse, consult your doctor. Pushing through the pain could lead to re-injury, so be sure to take a step back if anything doesn’t feel right.

Starting running again after an injury requires patience and persistence. Start slowly, focus on good form, cross-train when needed, strengthen your core, and listen to your body every step of the way. With time and consistency, you’ll build back your endurance and be back to your usual running routine. Stay positive — you’ve got this!

Getting Back Into Running at 40: What You Must Know

To get back into running at 40 years, we recommend adhering to a solid routine and making adjustments where necessary. Also, ensure you increase the lengths of your workouts gradually while taking short breaks in between. At 40, your body may show increased resistance to getting back into shape, but with patience and persistence, you can reclaim your runner’s high.

If you’re keen on getting back into running at 40, consider these 4 tips:

1. Start slow: As we’ve discussed in the prerequisite section, start slow and build up gradually. Don’t just lace up your shoes and head out for a 5K; begin with alternating between walking and jogging for just 15–20 minutes a few times a week. This will minimise injury risk and avoid burnout. Increase your time and speed over weeks and months as your endurance builds back up. You can also make use of our 4-week plan to measure your progress.
2. Stay hydrated: Staying hydrated and fueled is key. Drink plenty of water and consider an electrolyte drink like High5 Isotonic Hydration before and after your run. Also, consider having a small snack with carbs and protein within 30 minutes of finishing your run to aid muscle recovery. This guide explains more on what to eat after running.
3. Also, consider having a small snack with carbs and protein within 30 minutes of finishing your run to aid muscle recovery. This guide explains more on what to eat after running. 
4. Cross-train: Strength and cross-training are important for runners over 40. Add exercises like squats, lunges, pushups and other endurance workouts into your routine a couple of times a week. Also, try cycling, swimming or using an elliptical machine for cross-training. This provides conditioning without the high-impact stress of running.
5. Take enough rest: Rest days are just as vital as workout days. Take at least 1 or 2 days off from running each week to allow your muscles and joints to recover. On rest days, do light exercises like walking, gentle yoga, or gardening. Get extra sleep, but limit alcohol intake and stay off your feet when possible.

The most important thing to understanding how to start running again at 40 is not to get discouraged. You may not be as fast or able to run as far as you could a decade ago, but you’re still lapping everyone on the couch! Stay consistent, set small, achievable goals, and celebrate your wins, no matter how small — you’ve got this!

Frequently Asked Questions

How to get back into running shape?

To get back into running shape, we recommend doing 2 to 3 short, easy runs weekly. Additionally, consider sticking to a 5K training plan for beginners, especially if you’re picking up running after a long break. Another approach is adopting a strategy that combines runs with walking breaks.

How quickly can I get back into running?

The time it takes to get back into running varies depending on individual factors such as fitness level, previous running experience, and any underlying injuries or health conditions. Typically, you can expect to get back into running in 1–2 months as long as you’re consistent with your plan.

When does running get easier?

Running typically gets easier as your cardiovascular fitness improves and your muscles become stronger. With consistent training and gradual progression, you’ll likely start feeling the benefits and experiencing increased endurance and ease of running within a few weeks to a couple of months.

What to do after running?

After running, it’s important to cool down and allow your body to recover. Stretching your muscles can help prevent stiffness and reduce the risk of injury. Additionally, replenishing your body with fluids and a balanced meal or snack containing protein and carbohydrates can aid in recovery and muscle repair. For the best result, you should always have a HIGH5 Recovery Drink to aid this process.

Conclusion

You’ve taken the first step — acknowledging that it’s time to get back to what you love. Running isn’t just exercise; it’s therapy. It’s a chance to reconnect with yourself, to push through mental and physical barriers, and come out stronger on the other side. And now that you know how to get back into running again, it’s time to put your knowledge into action — start slow, be kind to yourself, and build up gradually. The road ahead may not always be easy, but with each step you take and with a HIGH5 Energy Gel, your strength and motivation will return.

Champagne was once used as an energy drink by runners.
Alcohol was considered a performance enhancer in Victorian times, which may seem absurd and risky to runners now. This custom is believed to have originated in ancient China and Greece. Unbelievably, they would even use substances like cocaine and heroin to improve their performance—something that is unimaginable in the modern world.
Alcohol is the exact opposite of what you would want when running an endurance event, especially in hot weather, as we now know that it is a diuretic and can cause dehydration.
We now know that alcohol is a diuretic and can cause dehydration, meaning it is the complete opposite of what you’d want while running an endurance race, especially in hot weather.

 Imagine getting to the aid station during a race and being presented with this!

2. The World Record for running a half marathon backwards is 1 hour 40 minutes

Think your half marathon PB is good? Could you do it backwards? German Achim Aretz set the World Record for fastest half marathon running backwards in 2009 in Essen, Germany. 

3. Oprah Winfrey ran a marathon in 4 hours 29 minutes

Oprah Winfrey is best known as a generous philanthropist and TV show host, but in 1994 she ran the Washington D.C. Marine Corps marathon in a very respectable time of 4 hours and 29 minutes. 

Over the course of her training, she lost over 70lbs in body weight and slimmed down to an athletic frame of 150lbs (68kg). Other notable celebrities to have completed a marathon include former US President George W Bush in a time of 3:44:52 and Bryan Cranston (better known to some as Hal from Malcolm in the Middle and Walter White in Breaking Bad) in a time of 3:20:45. 

4. You can run a marathon in the desert, at the North Pole, or even around Mount Everest

Man’s insatiable desire to forever beat yesterday and achieve more than ever before has meant that running races are getting tougher and tougher every year. It’s no longer impressive to say you’ve run a marathon. These days, it’s notable to have run an extreme marathon. 

The Marathon Des Sables is a 150-mile ultra marathon in the Sahara desert and is one of the most popular and desirable running races in the world. On the other end of the spectrum, the Mount Everest marathon starts at Everest Base Camp and runs to Namche Bazaar. Conditions can be very challenging, especially due to the altitude, and runners are required to spend at least 3 weeks in Nepal before taking part so that they can acclimatise first. 

5. The winner of the 1904 Olympic marathon completed most of the course in a car

The third edition of the modern Olympic games took place in 1904 in St. Louis, Missouri, USA. It was the first time the Olympics had taken place outside of Europe and only 12 countries participated. 

The marathon event went down in history as a complete disaster, as sweltering heat and dusty tracks meant many of the competitors had to pull out. One such competitor who suffered from the conditions was Frederick Lorz. He pulled out after 14.5km (9 miles) and got his coach to drive him the rest of the way in a car. However, the car broke down and Lorz walked back into the stadium on foot.

As he entered the stadium, the crowd cheered him as the first finisher and he was crowned the winner. He played along until it was later found that someone else was the true winner.