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Running for beginners
You might want to pick up running, since it’s cool and healthy. But you don’t know much about running and aren’t sure where to begin. I can advice you on how to begin your running exercise.
What’s your purpose of running? Different kinds of running will yield very different result. Long distance runners are skinny while sprinters are muscular. Some people run to lose weight while others do so to increase stamina. It’s alright if you’re not sure of your goal yet. At the beginning, the main goal is to condition your body to cope with running. After building up your stamina and strength, you can move on to other forms of running.
First, you need to find a suitable running path – somewhere relatively level and safe. It’s best if your running path is a close loop, so that you can run in laps to gauge your performance. If possible, find out the distance of your running path. This can be done using Google Earth, which has a distance measuring feature.
You should plan your running schedule. Running 3 times a week at evening is a good plan. Try to rest a day or two between each running session to give your body some time to heal and grow. Don’t run less than once a week. Your body needs more than that to improve.
Before you run, drink some water. Ideally you should drink isotonic electrolyte solution for running (it’s optional). You also need to replenish your body fluid by drinking a lot of water after you run. Don’t skip this step (after all, it’s really common sense).
Now it’s time to run, but for how long? Run slowly for a short distance for the first time. You should at least sweat and pant a little. Running slowly for 1 kilometer is a good way to start. For the next few sessions, try to increase your speed or distance (either one, not both). If you’re not sure which one to pick, just run longer distance or more laps.
When you can run slowly for 5 km, increase your speed but run in shorter distance (2km for example). From there you increase the distance in subsequent sessions. Repeat this process as you improve.
As you improve, you’ll feel your leg muscle increases and your body get less tired. You should run like that for 3 to 6 months until your body is strong enough to do other physical activities.
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{ 8 comments… read them below or add one }
woohoo~ I used to run a lot.. until my knee has problem now and doctors say the only few sports I can do now is swimming or yoga, sports that won’t hurt my knee that much. =/
- c H i E n -’s last blog post..Good Bye.
Hayoo…hayoo…olahraga…
duuh,,dah lama nih aku ga olahraga…
desti’s last blog post..t=v1+v2 , Cara Meningkatkan Traffic dan Popularity dengan Cepat dan Alami
@ – c H i E n – @ desti
thanks for dropping by. have a nice cup of coffee
Running and jogging really did change my health status after doing it for 6 months. Great Post.
Gonzo’s last blog post..Cure colds in one day
running is not my forte =P
kenwooi’s last blog post..Malacca: The Historical State
Run if it feels great for you. Otherwise, do some form of exercise where you can build muscle mass and core strength as well as stretch your muscles to create a healthier body!
mimi fleischman’s last blog post..Lotte Berk, Exercise Pioneer
@ Gonzo
Great. Keep punchin’
@ mimi fleischman
I think both are important but both contribute to physical health in a different way.
walking is very beneficial to health, especially when we go to work by bike is good enough for our bodies in an appeal to go with a luxury car