Why Running?
One of the best things about running is that it can be done anywhere and is free to do. It's quite easy to get into, anyone who can walk (and obviously with no leg/lower body injuries) can start to run. The first thing you should do though is to get a decent pair of shoes that are designed for running, there are plenty of sports shops who cater for runners and even do gait analysis to get the best shoe for your style of running. Another tip, find somewhere safe to run and preferably a running partner - this helps keep you committed, motivated and safe. You'll want to run 3-4 times a week eventually to get the most benefit but start off slow.Start with intervals
The first time I went on a run was an absolute disaster, I was wheezing, going too fast and after about a half a mile I gave up - since then I realized I was asthmatic but even so it wasn't pretty. I now know that the best thing to do when you start running is to do intervals or walking and jogging and make sure you warm up and cool down properly. Here is a basic intro to running on which you can build on until you are running constantly:
First week x 3 sessions
- warm up: 5 mins brisk walking
- alternate 60 seconds of running with 90 seconds of walking
- repeat for 20 mins or 8 rounds
- cool down: 5 min walking and stretching
Second week x 3 sessions:
- warm up: 5 mins brisk walking
- alternate 90 seconds of running with 2 mins of walking
- repeat for 20 mins or 6 rounds
- cool down: 5 min walking and stretching
Third week x 3 sessions
- warm up: 5 mins brisk walking
- 2 repetitions of
- 90 seconds run
- 90 seconds walk
- 3 mins run
- 3 mins walk
- cool down: 5 min walking and stretching
Fourth week x 3 sessions
- warm up: 5 min brisk walk
- 3 min run, 90 sec walk, 5 min run, 2.5 min walk, 3 min run, 90 seconds walk, 5 min run
- cool down: 5 min walking and stretching
Fifth week: x 3 sessions:
- warm up: 5 min brisk walk
- 8 min run, walk 5 mins, 8 min run
- cool down: 5 min walk and stretching
You should now be able to run for 20 mins without a walking break during your sixth week. If you need to repeat weeks that's absolutely fine.
Building Your Base
Now that you're able to run consistently you'll want to work on improving your base. This can be done using endurance or distance techniques and also by working on your speed. There are a few ways to improve this: hills to improve your strength, power, co-ordination, and smaller stabilization muscles; intervals to improve your speed; and simply running faster or running longer.
There are some great sites like www.runnersworld.co.uk that will give you some great programs and further advice.
What if Weight Loss if your Aim?
Another thing I discovered when I first stared running was that I was really hungry. If you're aim is to lose weight with running then you should really keep a food journal to make sure that you're not sabotaging your efforts by unconsciously eating more. There's a great online site called MyFitnessPal that will help you to keep track of your food and exercise.
Great post and advice Rebecca! Thanks for sharing!
ReplyDeleteNo problem. I'll be putting up a load more over the next few weeks.
ReplyDelete