 |
Running for Beginners
John Litchfield
|
As with all cardiovascular or aerobic activities, there are a
great many benefits to be gained from running.
Taking regular exercise can give you increased energy levels,
reduce stress, and increase the efficiency of your heart and
lungs. It can also lower your blood pressure and resting heart
rate, minimising the risk of stroke or heart attack.
In addition to this, a half-hour run can earn you between 300
and 700 calories to play with, depending on your size and
running speed.
Running is also one of the most convenient physical
activities to take up. Aside from a pair of trainers and some
comfortable clothes to run in, no additional equipment is needed
and as soon as you step out of your front door you have reached
your training room.
So how easy is it to get started? Here are 5 running tips to get you
off on the right foot.
1. Consult your G.P
If you are new to regular exercise or have a history of ill
health, it would be wise to visit your local doctor for a check
up to ensure that you are ready to undertake a new exercise
routine.
2. Check your equipment
A well fitting good quality pair of trainers is essential to
help avoid injury and get the most out of your exercise.
If possible, visit a sports store that specialises in running
equipment as many will have staff who are able to observe your
running style and advise you on which shoes are most suitable
for you.
While it isn’t necessary to fork out for the top of the line
pair, often the most expensive part of the shoe is the label,
£40-75 should be plenty to get you something more than adequate.
3. Running Advice - Start gradually
It is very important to, if you’ll pardon the overly apt
expression, walk before you can run.
Don’t step outside for your first run and start sprinting as
this can easily lead to injury.
To start with, especially if you have been relatively
inactive for some time, alternate between walking briskly and
jogging.
Walk for two minutes at a time and then jog for a minute or
two to let your body adjust. Aim to exercise for a total of
10-30 minutes to start with, depending on your fitness level,
three to four times a week. Over time, gradually decrease the
proportion of your session that you spend walking until you feel
comfortable jogging or running constantly.
4. Get others involved
You may find that joining a running club or finding a friend
that you can drag along can be an invaluable motivational aid.
The convenience of running can also be its downfall. As no
effort needs to be made to get to the gym or training centre and
there are no ongoing subscription fees to get your money’s worth
from, you may find that the lack of planning needed to get your
exercise makes it easier to miss sessions.
Having a designated time when you’ll be meeting your friend
or group can give you that little extra kick out of the house.
Mixing your exercise regime with your social life can also
stop it from becoming dull or from feeling like a chore.
5. Listen to your body
A little muscle ache or tiredness is to be expected from
undertaking any physical activity, however, if you are starting
to feel pain in your bones or joints, stop and wait until it
subsides.
While it may be frustrating to get into a good routine and
then have to stop for a few days or a week to recuperate, this
is still far better than the setback of needing an operation.
If you are experiencing discomfort as a result of any form of
exercise, visit your doctor to ensure that you are not doing
yourself any damage.
If you are finding yourself out of breath to the point where
you can’t speak properly, it is possible that you are over
working your heart and lungs and you should slow down or stop
until you feel more comfortable.
So whether you want to start joining organised runs, improve
your health and fitness, earn yourself some extra calories or
just want a cheap hobby to do in the evenings, running could be
the perfect way to get you to where you want to be.
WLR’s Online Running Club
WLR Members have formed a WLR Online Running Club to help
each other with their goals to lose weight and get fitter. To
give you added motivation, help, advice and support take a free
trial and join the Runners Message Board in Members Forum to
meet members of the club.
I qualified as a fitness instructor a few years
ago and have had a fair amount of experience in running with a
marathon and half marathons under my belt. I know that there are
quite a few people out there with just as much, if not more
running experience, so we could pool our knowledge and give
pointers for newbies.
KAYSHAW
Kay that's a fab idea. I would love to join
too.
My life was recently taken over by inevitable
redundancy and I was comfort eating for England due to the
stress. Have now been offered a fab new job and would like a fab
new me to match. I'm not clued up about running and would love
to start because it would burn lots of calories and tone up my
thighs and rear end just nicely. Any advice would be more than
welcome.
SHUNTY
I think it’s a good idea. I'm new to running
and have scoured the Internet looking for hints and tips. There
seems to be loads directed at men but not much for women. It
would be good to get motivational help too, sometimes the last
thing I want to do is get on a tread mill after the office!
MOZZA
Just wondering if this board is for those who
can run only or those who aspire to run as well! I'd like to
start running because it's the kind of exercise you can do
anywhere- no excuses. Only problem is I went out round the
racecourse (luckily opposite my home) and found out I can only
run for two minutes! I did the course running (if you can call
it that) and walking when I couldn't go on anymore. Came back
and am bright red all over! Is this normal? Or should I quit and
try and walk before running and all that...any help much
appreciated...
CHEESE
Hello, don't feel daunted. My 'running' at the
moment consists of 2 minutes running, 4 minutes walking. One
more time like this and it will change, think it will then be 3
mins running, 3 mins walking. These both consist of 5 bursts
each session e.g. 2 run, 4 walk, 2 run, 4 walk - for five times!
But posting in is keeping me going and I have a sense of
achievement because I never ever thought I would be able to do
it, treadmill frightens me to death!
Good luck, give it a go - we'll be seasoned
runners like the rest
TEAPOT
Yep, it's normal! I couldn't run for more than
5 minutes when I started again, so I did some long walks for a
few weeks before I even put on my running shoes. Unfortunately,
running was really working my body too hard for my fitness. Now
(6 months later) I can run 7 miles comfortably, in about 70
minutes. Without stopping.
I'd suggest trying to run slower, to reduce the
amount of work you're doing. If it's not possible to run any
slower (and I know what that feels like!), then do a few weeks'
worth of brisk walking to get your heart and lungs used to
working. 45-60 minutes per time is ideal.
BEERMATT
Hi there I'd like to start running but I don't
know when or how. I am 26 and 16 stone. Should I lose before I
start or start to lose? Am I too heavy too run?
ANNA5479
No you are not too heavy to run. I started out
by walking and gradually started doing adding short spells of
running. Now I can run over 3 miles and gradually getting
better. Get a good pair shoes and sports bra and take water with
you. I take two lots (got a special two bottle belt), one for me
and one for the dog (his has got a fold down bowl) who runs with
me. The dog loves it and it makes me feel safe because we go out
at 5.30 in the morning in the woods / fields and country lanes.
MARGARETE
Running is great, you should definitely give it
a go. But make sure you build up slowly. Have you tried power
walking? It's a good way to get your body a bit more used to
exercise if you haven't been doing much up to now, then when you
feel a little fitter, you can introduce some jogging into your
walks and build it up from there.
Good luck!
EFD1976 |
