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How to Safely Return to the Gym in 2021

A new year is the perfect time to think about joining fitness studios or a gym, hire a professional trainer and achieve your fitness goal. It is important to stay fit and boost immunity especially at the time of this pandemic situation. Now that everything has reopened with a hope that things are getting back to normal while we as individuals are learning to accept the “new normal”. Many of us rely on gyms and fitness centers for staying fit. Now that the gyms have a green signal to reopen, many of us are waiting to join back.

Fitness studio gyms in Bandra have taken utmost measures to provide a safe working out place for their clients so that their workout is not hindered yet be safe for them. Lets learn how other gyms can actively act the same way and help their clients resume classes.

Following tips will help you to return safely to the gym in the year 2021 at unprecedented times like a coronavirus outbreak.

Air droplets can travel farther during the workout:
It is difficult to maintain social distance at the gym at all times:
Inadequate air ventilation:
Using shared equipment:
Using shared equipment:

Join a fitness center that you feel is comfortable and safe for you. Taking appropriate precautions can help reduce the risk of coronavirus. Lastly, stay focused on your fitness and health goals.

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How COVID-19 Impacted on Nutraceutical Packaging in Healthcare Industry ?
COVID-19 Impact on Nutraceutical Packaging in Healthcare Industry The COVID-19 pandemic has impacted the food and beverages industry including the nutraceutical market by up surging in their consumption globally. Each and every segment of nutraceutical industry has been impacted either positively or negatively due to the COVID-19 pandemic. The Nutraceutical packaging market is subjected to have the positive impacts due to the sudden outbreak of COVID- 19. This is mainly due to the consumer awareness about the importance of consuming the nutraceuticals in order to boost their immunity to fight the pandemic period. The demand for the nutraceuticals has been increasing across the globe due to the changing lifestyle of the health conscious consumers. This increase in the demand for the nutraceuticals have positively affected on the nutraceutical packaging market. AFTERMATH OF COVID-19 AND GOVERNMENTS INITIATIVE TO BOOST THE GROWTH OF THE MARKET The aftermath of the COVID- 19 has a very positive impact on the market of the nutraceutical packaging across the globe. As the consumers are more incline to buy health and wellness products such as nutraceutical products which further increased the sales and revenue of the market players. The post pandemic period people are more concerned towards the product’s safety and shelf life which further drive the demand for advanced and innovative packaging materials for nutraceuticals. Also, with the growing awareness and growing social media nutritional trends influencing population all around the world will increase drive the demand for nutraceutical which will further boost the growth of global market. Many governments have taken initiatives for the nutraceutical packaging as they have been focusing on ways to improve the consumer’s health and wellness. The government initiatives to support industries in order to manufacture innovative packaging products will boost the growth of the market. For example, · European Union (EU)- funded project NanoPack aims to develop packaging solutions that increase product life after packaging by using novel anti-microbial surface application on the food packaging product surface. The Nanopack antibacterial film extends the shelf life of the product by two days. This two day increase in shelf life increase product stability by 40%. Therefore, such initiatives taken up by the governments which aim to help the manufacturers to manufacture safe products for the nutraceutical packaging will propel the growth of the market. STRATEGIC DECISIONS OF MANUFACTURERS AFTER COVID-19 TO GAIN COMPETITIVE MARKET SHARE To deal with the COVID-19 outbreak challenges many nutraceutical packaging market players are creating new strategies. It is predicted that these strategies are providing high chances to escalate up company revenue and its growth in the forecast period. Similarly, growing opportunities in innovative packaging solutions is attracting a larger consumer base for the nutraceutical packaged products. Increase in the demand for the nutraceuticals has made companies to launch the new products in spite of the COVID- 19 challenges and to gain a larger market share. Despite of the COVID – 19 pandemic outbreak, the manufacturers have been creating new opportunities by themselves by participating in exhibitions in order to spread the awareness about the nutraceuticals and their nutritional benefits which helps in boosting the immunity of the consumers. For instance, · In 2021, MJS packaging announced that they will exhibit for the first time since the start of COVID- 19 pandemic at the 2021 Cannabusiness international market place Michigan summit and expo in Michigan. Therefore, such product launches, exhibition of the products at the expos and vents in order to increase their consumer base are the strategic decisions which are taken up the market players to gain larger market share. PRICE IMPACT The COVID-19 had a terrible impact on the global economy. Many establishments have to remain shut while others scale down their operations or put on hold expansion plans as they survive the unprecedented crisis. The other impact of the COVID-19 pandemic outbreak is the delay or fluctuation of raw material supply for nutraceutical packaging manufacturing. This fluctuation has resulted in increase in price of raw material, which has impacted the prices of nutraceutical packaging products. IMPACT ON DEMAND There is a rapid increase in demand for the nutraceuticals increasing popularity for the nutraceutical packaging as well. Demand for the increased shelf life of food products across the globe is expected to increase the growth of the market in the COVID-19 period as well. There is an increasing consciousness about health and weight management is playing a crucial role in the demand for the global nutraceutical packaging market. On an average, the consumers have increased have increased their monthly spending on vitamins, minerals and supplements products by 10-15% since the COVID- 19 began. The increase in the awareness among the consumers about the consumption of the nutraceuticals is that they can build the immunity that is highly required in the COVID- 19 pandemic period has positively affected on the nutraceutical packaging as well. With the rise in the consumption of the nutraceutical in order to maintain the good health and fitness, the demand for the nutraceutical packaging also increased. Therefore, there has been a constant increase in the demand for the nutraceuticals which positively affected on the nutraceuticals packaging market as the packaging of the vitamins, minerals and other dietary supplements is the major factor that attracted the attention of the consumers. IMPACT ON SUPPLY CHAIN During the pandemic situation, the supply chain was majorly disrupted due to a lack of resources and transportation. Also, the governments across the world have implemented various restrictions and lockdowns to prevent the spread of the disease. In the same way, many governments have restricted the movement of goods across the countries and the entire supply chain was distorted. Owing to the disrupted supply chain, the transportation of raw materials has been interrupted and the production of nutraceutical packaging products was halted. Similarly, the manufacturers aren’t able to visit the customers such as nutraceutical companies to provide them with the packaging materials due to the implementation of lockdowns across the various parts of the world. Thus the demand for nutraceutical products has been tremendously increasing whereas the packaging materials production has been disrupted. As a result, the COVID- 19 pandemic has negatively impacted on the supply chain of the nutraceuticals packaging market. CONCLUSION COVID- 19 pandemic has taken a toll on the population and economy. A collaborative effort on governments, public health departments and hospital fraternity to fight corona virus has led to the economic slowdowns, lockdowns and extreme public safety measures. Due to the increasing health conscious ness among the consumers, the demand for the nutraceuticals has been increasing constantly in the COVID – 19 pandemic periods. This is mainly because of precautionary measures which are followed by the consumers for the COVID-19 which in involves the intake of nutraceuticals. However, the supply chain has disrupted during the outbreak scenario because the demand is more for these products. As unlocking of the lockdown being started in various regions of the world, it is expected that the supply chain became normalized for the market.
Running Tips for People Who Hate Running
I always wanted to be the girl in the cute leggings that you see running near the beach while you're in your car driving to get super fattening burritos. But I just couldn't do it. Running was something that I really hated even in elementary school. Once I got serious about fitness though, I realised I had to change! So here are my tips (from a girl that hates running!) on how to become a runner! - Take it slow. Find your own pace. Starting on a treadmill first helps and and will get you working towards a faster speed. - Run in intervals. You aren't going to run 5 miles straight the first time. Plus, interval training is great for your metabolism! Try alternating between walking for a minute and then running for a minute. Find your comfort zone. - Always wear running shoes: Not all sneakers are created equally. Check out your local shoe store and make sure your current pair is a good running shoe. You don't want to injure yourself! - Watch your breathing: Side cramps are no pleasant and simple breathing helps you avoid it! Periodically, take a deep breath in through your nose and a big exhale out of your mouth. This will help get your breathing under control. - Listen to your favorite music: Running playlists are SO important! They motivate you to keep going and help you find the right pace. - Know when to stop: Don't push yourself too hard. Know your limits and don't push them too far. You want to challenge yourself, but not hurt yourself.. - Run with friends: Most activities are more fun with others, and running is no exception. Your friends can encourage you to keep going and to run just a little bit further. Just don't go out for ice cream afterwards!
How COVID-19 Impacted on Parenteral Nutrition in Healthcare Industry ?
COVID-19 Impact on Parenteral Nutrition in Healthcare Industry The COVID-19 pandemic has influenced the whole planet with its major impacts on the economy and businesses across the globe. The COVID-19 spread worldwide in unprecedented ways due to its high infectious and contagious nature and lack of availability of its vaccine. As a result, the greatest medical challenge in the 21st century is yet to be faced by physicians worldwide. Though the emergence of the virus can be traced back to Asia, many European countries along with the U.S. have been struck massively by the pandemic. The virus has spread across all regions ranging from North America, Europe, Asia-Pacific, Middle East, and Africa up to South America. The COVID-19 has been declared as a pandemic by World Health Organization (WHO) due to its increased spread across the globe. After the declaration of the pandemic, various countries announced the complete lockdown such as India, China, and other Asian countries to decrease its spread. According to the latest situation report by World Health Organization (WHO) stated 175 million cases of Corona have been reported globally and 4 million patients are dead due to the coronavirus. On a slightly positive note, a total of 158 million people have recovered and a total of 2 million vaccine doses have been administered as well. Parenteral nutrition is the medical term used for infusing a specialized form of food through a vein, intravenously. The objective of the treatment is to correct or prevent malnutrition by providing liquid nutrients, including carbohydrates, proteins, fats, vitamins, minerals, and electrolytes. Parenteral nutrition is used when the patient's gut cannot be used to absorb nutrients, the nutrition then must be delivered into the patient’s bloodstream, bypassing the gut. The reason for this type of feeding includes blockage of the gut, Perforations of the gut, parts of the bowel are diseased, or when a large part of the gut has been removed. COVID-19 has negatively impacted the market as trained professionals are required for the administration of such nutrition. But owing to the imposition of lockdown by the government, such administrations can’t be done that impacted negatively. The pandemic has affected the parenteral nutrition market in three ways: by directly affecting production and demand, by creating supply chain and market disruption, and by its financial impact on firms and financial markets. For instance, · In October 2020, the American Society for Parenteral and Eternal Nutrition issued the guidelines to update the use of filters for parenteral nutrition. The guidelines aim at reducing exposure to particulate matter during parenteral nutrition (PN) therapy by updating In-line intravenous filters. IMPACT ON DEMAND With the lockdown, all hospital admissions were stopped except the COVID-19 patients. Since the pandemic, lockdown situation the economic growth of the country is declining. And the manufacturing units for various items that are considered non-essential are shut down due to the non-availability of manpower. The pandemic has caused major destruction in the delivery of healthcare products across the world. It has posed limitations on many patients to access standard health services such as visits to healthcare professionals, medications, and diagnosis. It has adversely impacted the ability of patients and practitioners to adhere to treatment guidelines. Moreover, the demand for parenteral nutrition and growing awareness about current and new products is also fueling the market. For instance, · Otsuka Pharmaceutical Co. Ltd stated that in the pharmaceutical business, official requests to stay at home and urban lockdowns have led to a decrease in outpatient numbers in hospitals but there is an upward trend for long-term prescriptions for patients with chronic diseases. If the current situation were to be prolonged or become more serious, there may be a further decline in the number of new prescriptions and decline in prescriptions such as injections as part of hospital treatment due to restrictions on visits to health care facilities and the voluntary restraint on efforts to raise awareness of diseases, which may affect revenue. However, the negative impact of the pandemic on the parenteral nutrition market will be soon mitigated as different states/ countries allow medical clinics to reopen, services and once again being offered. IMPACT ON PRICE Due to the pandemic, the market is disturbed to a greater level. The several establishments have to remain shut while others scale down or put on hold expansion plans as they tried to survive the unprecedented crisis. Due to the impact of the coronavirus, many large pharmaceutical companies have placed new trials on hold and numerous small, mid-size, and large enterprises have suspended ongoing ones, thereby demonstrating the magnitude of the disruption. There have been uncertain past months due to the emergence of COVID-19. The sale of some company’s products experienced a downfall while others managed to stay afloat. For instance, · According to the annual report of Vifor Pharma Management Ltd., the sale of its products increased from USD 1794 million in 2019 to USD 1944.4 million in 2020 · According to the annual report of Otsuka Pharmaceutical Co. Ltd the nutraceuticals segment had a sale of USD 3,340.88 million with a business profit of 2.1 %. The total revenue in 2019 was USD 13,962.4 million which increased to USD 14,228.26 in 2020. As this lockdown has put manufacturers and distributors in worry as the key materials for the product, especially raw material supply are hindered; it will surely lead to change in prices up to an extent. IMPACT ON SUPPLY CHAIN As the world came to halt in the last few months due to the emergence of the pandemic, the supply chain couldn’t escape the impact. The government throughout the globe imposed total lockdown which led to supply chain disruptions. Consequently, the supply chain came to standstill due to the closure of borders. Even though the demand for parenteral nutrition remained untouched up to an extent, the availability was affected due to disruption in the supply chain, trade, and travel restrictions. Supply of raw material was also affected, due to which the product was affected. The outsourcing services which are providing warehousing, storage, and other services face challenges too. They are dependent on the logistic and transportation of chemical compound raw material from the outsourced service to the researchers' desk. However, with the sudden shut down globally with a ban in travel this process gets disrupted. Still, the companies managed to overcome the challenges and saw high growth. For instance, · According to the Annual report 2020 of Otsuka Pharmaceuticals Co. Ltd stated that concerning the procurement of raw materials, the purchasing channels overall are secure, although delays are occurring for some important items. Manufacturing had been temporarily suspended for some line items due to employees staying at home, but all manufacturing has been restored. The manufacturing operations are adequately staffed and proceeding smoothly. If the spread of COVID-19 were to be prolonged or become more serious causing stoppages in the procurement of raw materials, or if a cluster of infections or other similar cases occurred at a manufacturing plant, the supply of certain products may stop. However, the companies have been faced with substantial business and operational disruptions, which have included everything from mitigating the effects of reduced supply to managing disruptions to logistics suppliers, and indeed hurdle in meeting their contractual obligations to customers. The pandemic has forced the companies to rethink their supply chains and their stability and reliability for an uncertain future, including other externalities and government actions throughout the world, which have begun impacting supply chains, such as issues of sustainability. STRATEGIC INITIATIVES BY KEY PLAYERS As the reality of COVID-19 dawned upon the world, manufacturing and production unit of companies involved in parenteral nutrition key players formed strategies to mitigate with the limitations occurred due to the virus and keep their business running At the individual company level, companies are now more focused on operational resilience and accelerating initiatives that enable more agility, and transparency through the greater deployment of analytical tools and automation. Companies are considering re-evaluating their strategies, risk tolerance, and overall footprint. The market players have adopted various strategies including mergers, acquisitions, partnerships, and new product developments, among other strategies, to stay ahead of the competition and expand the market footprint. For instance, · In May 2021, Otsuka Pharmaceutical Co. Ltd announces that its affiliated company, Egypt Otsuka Pharmaceutical Co., S.A.E. (Egypt Otsuka), has agreed to jointly participate with a local pharmaceutical company Gypto Pharma for Trading and Pharmaceutical Manufacturing S.A.E. (Gypto) to establish a new company, Otsuka Gypto Pharmaceutical Egypt S.A.E. (Otsuka Gypto), which will sell ethical drugs such as IV solutions locally. However, to address the crisis all companies in this market are revisiting their financial trajectories and framing new strategies that will lead to bringing out solutions in the market resulting in increased business efficiency. CONCLUSION COVID-19 has impacted every sector with no exception global parenteral nutrition market has been affected the same. Different companies dealing in parenteral nutrition were finding out their way to deal with this pandemic situation. The government and companies around the globe are working together and have issued advice for those undergoing treatment for severe conditions during these unprecedented times during COVID-19 lockdown around the world. However, in the crisis call pharmaceuticals, key players, government bodies and healthcare organizations are working closely with healthcare professionals, customers, and patients for the betterment of public health. Thus, it is reasonable to assume that constraints on gathering and movement have disproportionally impacted people who use parenteral nutrition. However, healthcare industries and government bodies are exclusively concentrating on how they can make the effective and best contribution to control the spread of the virus and save lives. They are also ramping up the production of essential medicines to new levels and ensure that the speed doesn’t affect or destroy the quality of products.
6 Easy Ways To A Smooth Neck
Because the skin on your neck is some of the thinnest on your body, it is also one of the first places to show signs of ageing. Here are six ways to make your neck look younger and address everything from sun damage to sagging on this delicate area. 1. WEAR SUNSCREEN EVERY SINGLE DAY. Your dermatologist will agree that a nickel-sized amount of sunscreen applied to your neck and chest every day will help prevent collagen breakdown and the formation of sunspots. Don't forget to massage the sides and back of your neck. 2. MAINTAIN YOUR SKIN'S MOISTURIZATION. Again, the skin on your neck is thinner and has fewer oil glands than the rest of your body, so keeping the area hydrated is essential for a smoother overall texture. Look for peptide-containing creams (which can help stimulate new collagen growth) and apply them in gentle, upward strokes from your chest to your jawline. 3. RECLAIM YOUR BEAUTY SLEEP. Do you always wake up with pillow lines on the side of your neck? Apply one of these silicone patches before going to bed to keep your skin from crinkling while you sleep. You'll wake up with a smoother neck and less chance of further damage. 4. FOCUS ON CORRECT POSTURE. The amount of time we spend looking down at our phones and screens has resulted in what we now refer to as "tech neck." The simplest solution would be to limit screen time entirely, but more realistically, you should keep everything as close to eye level as possible to avoid unnecessary wrinkling. 5. GIVE LASER TREATMENTS A GO AHEAD. Still have fine lines on your neck? Fraxel lasers, stimulate your body's natural repair process to promote collagen growth. Fraxel can also be used to treat any dark spots or broken capillaries in the area, giving you a more even complexion. 6. ULTRASOUND TREATMENT FOR SERIOUS REPAIR. Ultherapy or Ultracel is your best non-surgical option for deeper, more stubborn lines and sagging. The FDA-approved treatment uses heat generated by focused sonic waves to penetrate deeper into the skin and stimulate the production of new collagen. Take note that the effect is gradual, and most patients notice a lifting effect three to six months after the initial treatment, so be patient.
How COVID-19 Impacted on Veterinary Vaccines in Healthcare Industry ?
COVID-19 Impact on Veterinary Vaccines in Healthcare Industry The animal health sector has witnessed significant developments over the past couple of years due to technological developments and efforts in Research and developments in veterinary sciences. One of the essential developments is antigen location using multiple bioinformatics methods and has been effectively used to immunize against various veterinary illnesses. Vaccines are a helpful to use way to protect animals against a variety of diseases. Vaccinology has produced several potent vaccinations that have significantly decreased the burden of certain severe illnesses in companion animals and cattle. Most approved veterinary vaccinations are available in live attenuated, killed/inactivated microorganisms, cell membrane compounds, or toxoids. The recent COVID-19 has an adverse the veterinary vaccines market as many animal drugs and vaccines were approved for human use. Animals infected with the virus have been reported all around the world. The majority of these animals, including a small number of domestic cats and dogs, got infected after coming into contact with people who had COVID-19. SARS-CoV-2 may infect companion animals like cats and dogs, large cats in zoos or sanctuaries, gorillas in zoos, mink on farms, and a few other mammals, but all of the species that can be infected in not been researched. Hence, the veterinary vaccines market is expected to play a vital role amidst the COVID-19 pandemic. IMPACT ON DEMAND The novel COVID-19 outbreak has led to a considerable rise in the demand for the veterinary vaccine. Veterinary offices worldwide made significant adjustments to guarantee that animals and livestock receive necessary veterinary care and that new safety procedures are in place to safeguard animals and veterinarians. As COVID-19 spread rapidly across the world and healthcare infrastructure became overwhelmed with COVID-19 cases. Coronaviruses can infect various domestic animals, including dogs, cats, cattle, pigs, and poultry. Routine vaccination can prevent many of these diseases. Vaccines against the canine coronavirus were in demand to protect puppies, although the illness is mild and self-limiting. In response to the surge in demand for veterinary vaccines, many veterinary producing companies were directed for the human COVID 19 vaccine, which impacted the production of veterinary vaccines. FOR INSTANCE- · In May 2021, Amid a shortage of COVID-19 vaccines as the country faces the second wave of infections, Bengaluru-based Institute of Animal Health and Veterinary Biologicals (IAH&VB) has offered to provide its state-of-the-art vaccine production facility to produce the vaccines IMPACT ON PRICE The veterinary services and vaccines prices were impacted due to COVID-19 up to some extent. Factors responsible for it were access to farming inputs, such as animal feed, livestock movements for pasture and water, animal equipment vaccinations, and other critical production inputs. Appeals to stay at home and social distance have had an impact on the pricing of veterinary vaccines. There been a whirlwind past months due to the emergence of COVID-19. The sale of some companies experienced a downfall while others managed to stay afloat. FOR INSTANCE, Common illness transmitted between species includes swine flu (H1N1), anthrax, and West Nile virus, to name a few. With more than 94.7 million cattle in the U.S. as of 2019 and more than 74.6 million pigs, the risk of zoonotic diseases transmitting to humans is a risk. It had an increase in prices for the veterinary vaccines IMPACT ON SUPPLY CHAIN The government throughout the globe imposed total lockdown, which led to supply chain disruptions. Consequently, the supply chain came to a standstill due to the closure of borders. Even though the demand for these devices was high, the availability was affected due to disruptions in the supply chain, trade, and travel restrictions. Supply of raw material was also affected, due to which the production was restricted. Veterinary services, such as routine vaccinations and testing and diagnostic instruments, were short supply for many farmers. As a result, animal illness control has emerged a new task that coincides with animal welfare concerns. However, the impact of COVID-19 on animal healthcare operations is not limited to the farm level; there are also national and international limitations. Due to funding constraints, several national and international animal health care programs/projects have been postponed or discontinued, limiting the success of disease elimination due to COVID 19. Several companies working on veterinary vaccines have indicated that the reductions in fluidity and foreign exchange were other significant factors affecting the sustainability of the livestock supply chain, specifically in developing countries during the pandemic. FOR INSTANCE: · The E.U. Executive Steering Group on Shortages of Medicines Caused by Major Events has provided strategic leadership for urgent and coordinated action to prevent and mitigate supply disruption during the pandemic The European Commission chairs the steering group. It consists of representatives of EMA, the European Commission, Heads of Medicines Agencies (HMA) and the Coordination groups for Mutual Recognition and Decentralised Procedures for human and veterinary medicines (CMDh and CMDv), as well as risk communication specialists PERSPECTIVE AND INITIATIVES: As the reality of COVID-19 dawned upon the world, the manufacturers and production units of companies involved in veterinary vaccines manufacturing industries and governments had various perspective and initiatives taken regarding the market. FOR INSTANCE: · In July 2021, Minister of Agriculture and Land Reclamation El Sayed El Quseir discussed investment in the production of veterinary vaccines and serums with Dr. Chris Nelson, Management Advisor of the Egyptian-American Middle East for Veterinary Vaccines (MEVAC) pharmaceutical company and President and CEO of the U.S. Kemin Industries · In July 2021, Zoetis donated more than 11,000 doses of its experimental COVID-19 vaccine to help protect the health and well-being of more than 100 mammalian species living in nearly 70 zoos, as well as more than a dozen conservatories, sanctuaries, academic institutions, and government organizations located in 27 states in new jersey CONCLUSION COVID-19 has impacted each sector with no exception. The veterinary vaccines market has been affected the same. With rising awareness around of vaccination against cattle diseases and improved health facilities for animal husbandry, there is a rise in demand for veterinary vaccines up to some extent. However, in the crisis call veterinary vaccine manufacturers, key players, government bodies, and healthcare organizations are working closely with healthcare professionals, customers, and patients for the betterment of animal health. Moreover, animal drugs and vaccines were approved for human use. Animals infected with the virus have been reported all around the world. Also, veterinary vaccine manufacturing facilities were used for production of human COVID vaccines around the worked. This is expected to impact the market for veterinary vaccines up to some extent.
My Advice For Beginning Runners
Running is one of the best exercises out there. It works your entire body, from your legs to your core. It even works your mind! You’ll need both physical and mental discipline to become a great runner, but even so, it’s easier than you think – and a lot of fun. Painful yet rewarding fun. ;) As someone who ran competitively for several years in high school, and subsequently took up running as a hobby, I wanted to share my tips for beginning runners. It’s one of those things that’s a little tricky at the beginning, but once you make it a habit, it becomes easier and easier. Starting a running program can be a little intimidating, especially if it’s your first time. You might not know where to start. Here’s what I recommend. Getting Started 1.) Make sure you have a very supportive pair of shoes. Most people invest pretty significantly in their running sneakers. If you don’t want to drop $100 on shoes you’re not sure you’ll use, maybe start running first, and then buy the shoes once you’re certain to continue. 2.) Start by running 3 times a week for 20 minutes. If you can make it all the way to end of 20 minutes without stopping, great! But if that sounds a little intimidating, then I recommend starting with a walk-run. I wrote a whole card on the amazing wonders of the walk-run, which you can read here! 3.) Don’t get discouraged if it’s hard. It’s going to be hard for the first three weeks or so. It’ll probably feel like death, actually. And it’s normal to be really sore or have weird, unexpected aches and pains. Running works a lot of small muscles you didn’t even know you had. Just stick with it. Next Steps Once you get used to running three times a week (this might take anywhere from one to three weeks), bump it up to four or five times a week. This is when you’ll really start to reap the benefits – running every to every other day feels sooo good! You’ll start to find you have more energy, and feel happier and more in touch with your body. That’s one of my favorite benefits of running – I feel so much more comfortable in my own skin, and proud of what my body can do. It feels good to realize you’re so much stronger than you thought. You can gradually increase the time you’re running when you’re ready, too. I like to increase by 5 minutes a week. And then you should start researching weekly running plans, interval workouts, and sprint workouts – whatever interests you, really! There are a lot of ways to introduce variety into your workouts to keep things interesting. ;) A typical week might look like this: Monday: 25 min. interval workout Tuesday: 45 min. long slow run Wednesday: 30 min. run Thursday: Rest day Friday: 25 min. interval workout Saturday: 1 hour long slow run Sunday: Rest day Sticking With It Don’t let any excuse deter you from your goal. Even though it hurts, the rewards are so much greater than whatever relaxation or comfort you’ll derive from spending half an hour on the couch. And when the urge to stop strikes right in the middle of your workout – because it definitely will – just keep pushing through. Check out my tips for pushing through your workout here. Feel free to leave any questions I haven’t answered in the comments below! I’d be happy to help in whatever way I can. Running has really improved my life, so if I can spread that positive energy to others, then all the better. :)