Running not only helps clear your mind and burn calories effectively, but it also builds strength and endurance. Your body size, pace, and duration of your run might determine the number of calories you burn. It is free to step out on most estates, fields, paths, and roads, and it is a very affordable hobby in our parks. The Arboretum and Karura Forest, for example, are amazing places to run in Kenya. Let us all take advantage and keep moving to boost our immunity especially through this pandemic. A few reasons why you should embrace running include:

Incorporate some strength training in your running program.


One of the best ways to unwind is to step out, whether for a walk, jog, or run. It helps you focus and can improve your concentration, but most importantly, it clears your mind with every step you take. It gives you some kind of high. Ask the addicts around you and they will mention the release of endorphins. If you are a beginner, you might want to start with moderate walks and build up to brisk walks before you can combine the walks with some jogs. Before you know it, you will have build enough stamina to jog or run for a full hour. Don’t rush it. Build it up.

Hydrate before, during, and after your runs.


  • The heart is a muscle, and great marathoners tend to have some really powerful hearts just because they run. Try to enroll in a full marathon and take it down in two hours, and please let us know how that goes.
  • For long runs, the heart rate stays elevated for a while, putting strain on the lungs and blood vessels as well. It helps keep your engine serviced. You don’t need a mechanic; just run.

Builds strength and endurance.

High-intensity sprints or interval runs will not only improve cardio but also build muscular endurance. Running is a weight-bearing form of exercise that can help you stay lean. “Look at all the sportspeople around you; they do run a lot, don’t they?” yet they are still lean and quite strong.

Run to tone your entire body.

Say bye to unwanted body fat.

Fat isn’t just underneath your skin; it is also deep inside your body, around your vital organs (heart, liver, kidney, lungs, veins, and arteries). The more you have of it, the higher your risk of developing serious high blood pressure, diabetes, types of cancer, high cholesterol, and breathing difficulties. Combine running with a healthy, low-calorie diet for effective weight loss and visceral fat loss. Say bye-bye to belly fat.

Run to tone your entire lower body, calves, quads, hamstrings, glutes, and the abdominal group of muscles. I love to incorporate my running plan with a strength program to stay injury-free. The more calories I keep burning as I run is a plus. Increased lean muscle improves my running performance.

Coach Philip.

Do it safely.

Proper running shoes are a must-have.
  1. Seek pre-exercise screening or check-up with your doctor before you start.
  2. Warm-up before you head out and stretch and cool down when you return.
  3. Start with walking to brisk walking before you can jog or run. Build up gradually.
  4. Hydrate before, during, and after your run, game or exercise.
  5. Proper fit of a pair of comfortable running shoes with a shock-absorbing heel, flexible sole that can bend.
  6. Wear layers of light bright colored fabrics. Have reflective gear.
  7. Avoid peak periods and keep off dangerous isolated routes.
  8. Have some company, a spouse, child, neighbor or dog can be of great support and motivation.
  9. In case of injury, stop your running and seek medical advice.
  10. Slow down and smell the roses once in a while. Don’t forget to have your rest and recovery as you run.