This article will tell you my top tips on how to get off your ass and out running around the streets of Swansea! You will learn how to get fit safely by following these simple steps and only running two or three times per week. This is very important if you want to reduce the risk of injuring yourself….
1. Invest in a good pair of running shoes. You don’t have to buy the top of the range, but it’s important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury. No fashion trainers with skinny soles!!
2. Walk at first. For the first three or four weeks you should have a 10 minute warm-up walk before doing any running. Then start a combination of running and walking. See below for an outline of the routine.
3. Don’t run two days in a row. Give your muscles, ligaments and tendons a chance to get used to running. Three times per week maximum.
4. Run for time, not distance. Your running program should be designed to gradually increase the time you spend on your feet, rather than the distance you cover.
5. Avoid the “Terrible Two’s” – drastic increases in time of your runs. The Terrible too’s too much, too soon and too fast!! If you ran a total of thirty minutes last week, don’t increase it by more than five or ten minutes the following week.
6. Avoid copying good runners! These runners were born with genes that enable their bodies to handle running, you know the ones, lean and skinny. Don’t try to copy them as it may lead to injury.
7. Be patient! Don’t be in a hurry. Wait until you can run at least 30 minutes without resting before lining up for that first 5km fun run like the race for life.
8. Find a partner to run with. Some of the greatest friendships have been formed during training runs.
9. Run more slowly than you think you should. Also don’t run as far as you think you should during the first 6 weeks.
10. Enjoy it! This is your time to yourself, it’s meant to be enjoyable.
Outline Routine (after warm-up)
Start by jogging slowly for 15-30 seconds and walking for 60-90 seconds.
Gradually increase the amount of running e.g. 30 sec jog – 90 sec walk, 45 sec jog – 90 sec walk, 60 sec jog – 90 sec walk. Do this for 20 minutes, three times a week.
After 4 weeks try to reduce the time you walk for and increase your running time. E.g. 90 sec jog – 45 sec walk, 2 min jog – 30 sec walk, 3 min jog – 30 sec walk, 5 min jog – 30 sec walk.
Once you are able to run 5 minutes continuous, you can start to try to increase your running so its more continuous and keep your rest to minimum. E.g. 10 min run 30 sec rest, repeat twice. Slow and steady is the key at this stage.
Before you start your running program, you should visit your doctor. This is always a good idea, but especially in case of the following:
- Excessively Overweight
- Heart problems or health problems
- Never exercised before or not exercised for many years
- Breathing problems
- Chronic fatigue
- Aged over fifty
So there they are my top ten tips, I hope you enjoyed and will benefit.