Running For Beginners
Thinking of running but don’t know where to start?
Running is an excellent choice of exercise for the heart and the lungs. It is at the same time one of the best activities to burn calories and lose weight.
Running is good for anyone looking to do some physical workout because the speed and distance could be adjusted according to the person’s fitness level. It also is one of the most practical and cheapest workout since it can be done anywhere where there is room to run on.
Here are some of the basic things you’ll need to start running:
1. Running attire: As a beginner, all you need are running shoes and loose comfortable clothing.
Shoes specifically designed for running will help you avoid injury because the shock-absorbency of good running shoes will put less strain on the joints of the body. This important because running pushes the body to absorb up to three times the weight every time it lands.
If you plan to run at night consider wearing high-visibility clothing and running in well lit areas for safety.
2. Learn the right technique for running: the right running technique will increase your stamina and help you avoid injury. Here are some tips to help you to a good start:
- With gaze slightly down, look 8m to 10m ahead.
- Keep your shoulders relaxed so it naturally and easily rolls inward with each stride.
- With you body upward, lean slightly forward where shoulders are just in front of hips. Leaning back or having back too upright will put more strain on the lower back.
- Elbows should be bent 90° to 120° with arms kept close to the body.
- Relax hands and work elbows backward, not forward. Arms should swing forward and back.
- As you take a step forward, keep your toes pointed up to your shin. This will enable your foot to land under your center of gravity enabling a more efficient stride and lowers the risk of hamstring injury.
3. Follow a plan: Running can be done outdoors or with a treadmill. While both are effective, outdoor running is a bit more challenging than treadmill runiing because of the change in ground evenness
To start your running program, map out a workable running plan good for 4 weeks and try to stick with it. Adjust running distance and / or time as your stamina progresses.
Here’s a sample 4 week beginner running plan:
|Condition body for Jogging. Jog 3x a week for 20 mins per jogging session.|
|Increase running distance and workout session to 24 minutes per jogging session.|
|Increase running distance of continuous jogging.|
|Increase running distance for continuous jogging of 6 minutes and overall workout time of 28 minutes per session.|
Adjust your workout plan as your stamina increases and your body gets used to the workout pattern. Increase your distance of continous jogging, choose a different running path or change intervals of running and brisk walking. Doing these things will help boost the effectivity of your running session by breaking your chances of hitting a plateau.
While you’re at it, why not set a goal to join a fun run a few months after you’ve started running.
Lose weight and find the new you with (Orlistat) Xenical®.
Per DOH-FDA Permit No. 1782 series of 2012