1903 Highway 17N #102, Mount Pleasant SC
Entry 2 - Beginner's Run
You have set your goals and I hope you have invested in the right shoes but you probably have lots of questions. How do I start? How far should I run? How fast should I run? How hard should I run? There are no precise answers to any of these questions. It depends on your individual set of circumstances. But there is one answer which absolutely applies to all beginners and that is to start conservatively and progress gradually.
I have come across many beginners who start running by trying to do too much, too hard, too soon. Within a relatively short timeframe they have stopped running because of injury and the whole experience has been a negative one rather than the positive one it should have been.
A few minutes each week
Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).
Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.
Run for time, or run for distance
There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.
Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after.
Disclaimer - The contents of this webpage are inteded as suggestions only. You should always use your own judgement before taking up any of the suggestions made. No responsibility or liability will be accepted by the author or by TrySports for any adverse consequences of these suggestions. |
