Running program for beginner?I use to be in great shape but I've been a bit of a slacker for the past year or so and it's time to loose that extra bulk. I've decided to start jogging/running as it's highly effective and I can't join a gym right now. I am also in the process of quitting smoking, so I am trying to increase my endurance. Any suggestions for starting? Should I be stretching before? After? How long should I try to go for? Time? Distance? Any tips are welcome! Thanks!
Lalala
All beginners are at different shapes. Just set yourself a target and try to acomplish it. Like run to the park and back, you shouldn't stretch before running, but the other way round.
Alice
Start walking for an amount of time that feels comfortable - anywhere from 10 to 30 minutes. 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, until you are running for 30 minutes straight- and there's your endurance! If you want even more endurance, go out for a 30 minute run and then next time add 5 minutes until you're running for 1 hour, you should be very proud once you acheive that!!
After each training session it is advisable to stretch your legs. This should be a relaxing end to your workout so don't be too aggressive when performing each stretch. Stretching isn't necessary before a run. Just start the run off jogging slowly to warm up the muscles so you don't pull them and aren't too tight.
Make sure you have decent running shoes. I definately advise going to a running specialist shop, where they will examine your feet and give you the appropriate shoes for your type of feet (high arches/overpronation ect.)
Make sure you have a healthy diet, and are well hydrated all the time. Whenever you are ill, remember to not run- it will only make things worse. Try not to always run on concrete or you may end up like me with Medial Tibial Stress Syndrome. Try running on a track (if possible) or sand/grass/dirt.
Running is good for you. However, your legs have to endure a lot while running. Every step you take, the impact on your legs is two to three times your body weight. Therefore it is wise to incorporate a slow build-up and optional cross training in your running program.
Cross training is any different form of activity which isn't running like riding a bike, swimming, hiking, walking, going on the elliptical machine, etc.
Cross training is great. It is still helping you increase your fitness while giving your running muscles a break.
Good luck, i wish you all the best xxx
Alice xxx
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