How to start running if you are new to the sport

If you and your couch have been spending too much time together during the COVID-19 pandemic, it might be time to take a break and get your body moving.

Gyms and recreation facilities are closed because of the virus, but the open road is always, well, open, and because of this, many people are taking up running to keep their endorphins upand their weight and blood pressure down.

But getting started can be daunting andDarnelle Moore, owner of Eastside Fitness inVancouver, says there are a few tips to keep in mind when lacing up your sneakers for the first time.

Ease into it

Moore says newbie runners should beginwith a gradual walk-run program. This means combining running and walking and then slowly increasing time spent running and decreasing time spent walking.

Moore suggests spending one-third of the time running and two-thirds of the time walking to start.

"The running portion can be as little as 30 seconds and then walk for a minute and a half after that," said Moore Monday on The Early Edition

She said this interval training helps prepare your body for the impact of running and also helps rookie runners mentally, because the short running time is achievable.

Moore also said runners don't need to progress every week and sometimes it can take up to 16 weeks to work up to running non-stop for 30 minutes.

"You can let yourself feel good at whatever interval you like for as long as you like," said Moore.

Stretch beforehand

Moore emphasizes the need to stretch your muscles before going for a run.

She recommends some dynamic stretching, which are active movements where joints and muscles go through a full range of motion, to prepare your body.

To achieve this, Moore suggests some zombie walking, which resembles both the walking dead and how many people are moving these days between couch and fridge.

You zombie walk by standing with your arms out in front of you at 90 degrees and then alternately swinging a straight leg up toward your hands.

Gear up (or don't)

Moore said it is critical to have a good pair of running shoes, but everything else is up to individual preference.

She said arm warmers can be beneficial in B.C., because the weather is constantly fluctuating and they are an easy layer to remove if you overheat.

One accessory Moore does not recommend? Ear buds.

"You definitely need to be aware of your surroundings when you run," said Moore.

She said if you insist on listening to music while running, use only one ear bud for safety reasons.

For COVID-19 health and safety reasons, please also ensure you maintain two metres of distance between yourself and anyone you encounter on your run.