Whatever the reason you have for getting into running there are certain steps that you should follow to avoid injury or loss of interest. You may be somebody who has decided to take up running late in life to get fit, or you might be a youth who wants to take up running competitively, this blog will help to point out the criteria that will help you on your quest. Running as we, all know has the power to change your life, it will make you healthier, fitter, happier and give you the goal to succeed.
Start with Walking
There is an old adage that says learn to walk before you run, this may have been the advice to a toddler, but it is also pertinent to somebody who decides to run. Many people just rush out the door and start pounding the streets, then five minutes later they are doubled up, lungs hurting, legs buckling and feet aching, running like many sports takes time to adjust to. The secret is to build up gradually, many running coaches concur that to start a run-walk program is the most beneficial. During your work build in running segments, and alternate them with your walking, remember to always walk at the end of the end of your session to cool down. Perhaps you should implement this run-walk program around three times a week to start with, and keep this program up for around two months. As the weeks go buy slowly increase the length of the running segments in your walk, till you can run the whole distance.
Remember to Warm Up Well
Even though you may be a learner to the sport there is no reason why you cannot implement professional ideas into your training plan, so treat yourself like a runner from the very beginning. That means before you start to exercise warm up well, and at the end cool down properly. You will find that warming up properly will make it easier to keep on going, it does much more than getting the blood flowing around your body. For instance, your brain starts getting into gear and your body develops fat burning enzymes, which makes your aerobic system function more efficiently. Also, the synovial fluid in your body warms up which lubricates your joints better.
Cooling down is just as important, it brings your body back into equilibrium after running, and allows your body to go into a comfortable resting state. Just a few minutes of walking will bring your heart rate down, and flush out any metabolic waste from your system. To warm up efficiently spend around ten minutes of exercise to help prevent injuries, walk and introduce stretching exercises into your warm-up routine. Good exercises for stretching are, walking lunges, side lunges, butt kicks and skipping.
We leave our first jog into the world of running and take our cool down session, in part two of how to get into running we look at the first proper running sessions, how to watch and monitor yourself and how to keep your interest up and your motivation high.