Some of you may have considered running for the first time in 2010!
I know the idea may feel exciting yet daunting, especially as you hear people talk about running 3, 5, 10 miles, not to mention those signing up for a marathon!
But you don’t have to think that far in advance and let intimidation discourage you from finding a running pace and distance that suit your training style and level of fitness!
Running CAN be taught and experienced by people of different fitness levels. It is affordable, accessible to many and not to mention healthy for your heart and excellent for caloric expenditure. As with any exercise regiment it is important to follow some precautions and be physically prepared for the physical demands the body demands.
Below is an article from about.com that I would like to share with you.
It gives some great step by step recommendations on HOW to incorporate running slowly into your regiment!
Have fun and please share your feedback if you try it!lMichelle
Running your first 5K (3.1) miles
Time Required: Eight weeks
Get medical clearance from your doctor before you get started.
Before you start your workouts, make sure you warm up properly by walking for 5-10 minutes. You should always end your workout with a cool down.
Week one: Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for three sessions with that same sequence for week one.
Week two: Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions in week two.
Week three: Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions in week three.
Week four: Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Shoot for four of those sessions in week four.
Week five: Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four of those sessions in week five.
Week six: Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Try to do four sessions for week six.
Week seven: Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions this week.
Week eight: Congratulations on making it to week eight!
For your first run this week, try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between.
By the end of the week, try to run for 30 minutes without stopping.Aim to run for 30 minutes four times a week, and you’ll notice that your stamina and fitness will continue to improve. Soon you’ll be ready to run your first 5K!
Use your breathing as your guide when running. You should be able to carry on a conversation while running and your breathing shouldn’t be heavy.
Follow these tips for proper running form
Drink water at the end of your workouts to rehydrate. If it’s hot and humid, you should also drink some water (about 4-6 ounces) halfway through your workout.
More: Running and Hydration