According to the President’s Council on Sports, Fitness, and Nutrition, less than 5% of adults exercise for 30 minutes or more a day. However, according to the NCBI, running is great for recovery. Running will help you get fit, fend off stress, improve sleep and form friendships with other runners. Learn about running for recovery from our running guide for beginners.
Running Guide for Beginners
Starting a new running habit doesn’t have to be daunting. All that’s required is some well-fitted sneakers and a willingness to get moving. These strategies will help keep you safe and self-confident along the way.
- Talk to your doctor: Prior to beginning a running routine, it’s important to get medical clearance. This is especially crucial if you’re overweight, have a history of diabetes or high blood pressure or if you’ve been sedentary for over a year.
- Take it slow: The motto “slow and steady wins the race” is a good one to follow when beginning to run. Along the same lines, it’s essential to listen to your body. Pushing yourself too hard or too quickly can lead to burnout and injuries.
- Try the run-walk method: The point of this technique is not to walk when you’re tired but to take brief walk breaks when you’re not. Try a few walking/running ratios to see what works for you. For example: run 10 to 30 seconds, then walk one to two minutes and repeat for the duration of your run.
- Recruit a running buddy: Whether you pair up with a friend or join a local running club, exercising with another person will help keep you motivated and accountable.
- Track your progress: Keep an exercise journal and jot down duration or miles or however you’d like to measure your hard work. And don’t forget to celebrate any reached fitness goals.
Exercise to Support Your Sobriety
When you physically feel good, you are less likely to fall back on substance use as a coping mechanism. Choose to use our running guide for beginners. Our program for young adult males encourages exercise and healthy eating to reinforce sobriety. We offer a variety of treatment programs, including:
- Experiential therapy: During this therapy, you will participate in adventures, such as rock climbing. In doing so, you will learn how much you’re capable of and what you can do without alcohol or drugs in your system.
- Cognitive-behavioral therapy: Cognitive behavioral therapy is a powerful tool. During cognitive-behavioral therapy, you will learn how your thoughts and emotions influence your behaviors. Working with your therapist, you will create coping mechanisms and make new, healthy habits.
- Dialectical behavioral therapy: This therapy is an offshoot of cognitive-behavioral therapy. During dialectical behavioral therapy, you will look at your broken relationships, and determine how your behaviors caused that damage. You will also learn how to repair and create healthy relationships.
- Nutritional therapy: Did you know that food can determine your behavior? We will teach you to eat healthy foods and use what you eat to overcome your addiction.
To learn more about our addiction treatment programs, call Red Oak Recovery today at 828.382.9699.