Overview : How to Start Running (courtesy:Runners world)
- Start with run/walks. Start to jog gently! Set as your goal 30 minutes of combined jogging and walking.
- Beware of the terrible too’s. Your main goal is to get fit without getting hurt. RUNNING FAST doesn’t matter!
- Let the body be the boss. Some muscle aches and soreness – especially in the quadriceps and calves – are to be expected any time you are pushing your body farther or faster than it’s accustomed to going. But there are some pains that you shouldn’t ignore. Any sharp pains or pains that persist or worsen as you walk, run, or go about your daily activities are signals to rest for at least three days. Also, beware of any pains that are on one side of the body, but not the other.
- Shoes. Any sports shoes will do, but if you want to build endurance, strength and good PR (pace run) it is advised to use running shoes for your training.
- Right pacing. When you run it is recommended to pace against the vehicle if you are hitting a public road .
- Train your brain. After a few weeks, you’ll begin to believe that the whole idea of an exercise high is not a myth. But, it can be hard to get out the door at first. And relying on willpower alone just won’t work.
- Make a plan.
- Listen to certain music, pick the most convenient time to work out and pick some rewards that will motivate you to just get up and go.
- Write out a plan and write it where you can see it, like the bathroom mirror. If the best time to run is the morning, make sure you’ve got an energizing music mix to listen to, and a relaxing hot shower to look forward to after you’re done.
- Create a pre-run routine to cue your body and mind that it’s time to go, and repeat it every time you go.
- Relax and run tall. You don’t have to worry too much about form at this point, but there are a few adjustments that can make the running feel more comfortable, says running coach, Janet Hamilton, M.A., C.S.C.S., an exercise physiologist at Running Strong in Atlanta. Take short strides. Keep your elbows flexed at about 90 degrees, and keep your hands relaxed, as if you were holding a piece of paper between your thumb and pointer finger. Envision yourself walking tall, looking straight ahead at the horizon; avoid looking down at your feet.
- Take breaks before you need to. Once you’re running, you may feel comfortable enough to skip the walk breaks. But it’s important to take walk breaks before you feel like you need them. This will help fend off fatigue and prevent you from doing too much too soon. By taking walk breaks at the regular intervals that are scheduled for the day, you can ensure that you’ll finish each workout feeling strong.
- Keep your calories in balance. Once you start running, it’s important to eat to stay energized while also keeping out the extras that make you feel sluggish and drag you down. At each meal, about half of your calories should come from healthy complex carbohydrates like fruits, vegetables, and whole grains. About one quarter of your calories should come from heart-healthy unsaturated fats, like avocados, nuts, seeds, and olive oil. And the remainder of your calories should come from sources of lean protein, like soy, fish, lean poultry, eggs, and beans.
- Be patient. Many of the positive changes that are happening when you start exercising won’t be visible in the mirror or on the scale. The weight loss will come if you’re consistent, but it takes time to condition your muscles, ligaments, and tendons, says Susan Paul, head coach of The Track Shack in Orlando. The body makes more capillaries (tiny blood vessels that transfer oxygen and waste products into and out of cells), more mitochondria, (the energy-producing structures in cells), and more enzymes that help the body use fat as fuel. Plus, every time your foot strikes the ground, it stimulates bone growth, so your bones get stronger and denser. “When you’re not patient, you risk doing too much too soon and getting injured,“ says Paul.
- Get the plan. Our Start Running plan is a simple and effective way to begin running. Get your Start Running plan here.
Here’s more about the plan:
Length of plan: 7 weeks
Number of workouts a week: 4 days, with an optional fifth day
First workout: 20 minutes with run/walk ratio of 1:4
Goal workout: 60 minutes with run/walk ratio of 2:1
Room to maneuver: Want more of a challenge? Work out for the same amount of time, but build up to a run/walk ratio of 4 minutes running/2 minutes walking, then 6 minutes running/3 minutes walking.
I’m hoping this simple guides will help you boost your interest and love for running..