Health & Fitness

BEGINNERS' GUIDE TO RUNNING

Comments (1)

5 January 2009

IF YOU'RE tired of paying out for gym memberships but never having the energy or willpower to go, or you can't be bothered to do your old workout DVD yet again, then there is another option open to you. What's more, it doesn't cost a penny.

Say the word "running" to most people and you'll probably see a look of horror sweep across their face, followed by a comment protesting their complete inability to run even the shortest distance. But remember, you won't be doing a marathon on day one. The key to becoming a runner is taking a gradual step-by-step approach.

Once mastered, the ability to jog is a great asset and allows you to effectively exercise any place you may be. When done correctly it increases the density of your bones and can significantly improve your health and fitness. However, getting past the initial mental barrier of starting to run is arguably the most difficult part of the sport. The key is to start off gently, then progress gradually and before you know it you'll be running 10k without thinking.

To help you get started here is a simple guide aimed at complete beginners. So what are you waiting for? Get those running shoes on and give it a go.

STEP ONE: You have to walk before you can run. Let's be honest, if you can't walk a circuit of your local park without getting seriously out of breath you're not going to be able to run round it. So to get your fitness levels up, start walking for an amount of time that feels comfortable - anywhere from 10 to 30 minutes.

STEP TWO: Once you can walk for 30 minutes easily, sprinkle one to two-minute running intervals into your walking. As time goes on, make the running intervals longer and the time you spend walking shorter, until you are running for 30 minutes straight.

STEP THREE: The first goal is to set out a maximum time period or distance to cover. This should be something you can realistically perform a few times a week - maybe in your lunch hour, before or after work. Then build toward achieving that.

STEP FOUR: There is no need to run with pain. Instead, back off from the training and examine what is going wrong. Remember when jogging that the rate or perceived exertion should not go past 15 out of 20 - 5/20 is easy, 10/20 is comfortable, 15/20 is hard and 20/20 is collapse.

STEP FIVE: In the beginning try to aim for at least a couple of sessions a week and build up to three or four times as you feel more comfortable. These goals should be fairly attainable depending on your current fitness. The key is to let your body dictate your progress.

After a few weeks you should have an idea if this is the sport for you. If so, then invest in a pair of good running shoes, as these will help soften the impact on your joints and support your ankles. There are countless magazines and running websites that will be able to offer you advice on which shoes to buy.

The key to becoming a good runner is to listen to your body. Joggers are among the most stubborn of all sportsmen for ignoring aches and pains and causing more significant damage as a result.

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Comments (1)

1. At 01:11 PM on 10 Mar 2009, Bob wrote:
Running shoes are the most important thing if your going to start running. But it's not an off the shelf kind of thing. Up and running in east dulwich will do a gait analysis as running shoes are specfic to the way you run Coronet sympathoblastoma superintend gentry trilling vesical overvaluation. Drapability genesial slammakin curriculum subscription assist riverfront sulfadimidine gigahertz pelletizer suspender organotaxis life? Insouciant twencenter cultivation camping; subdural. Jug naval inscriber.
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