Any tips for some one who has recently taken up running?
I took up running about a month ago because I would like to try and get fitter and lose a little weight. At the moment I am going at least once a week, either in the countryside or in the gym. However I feel I am not doing enough so I am planning on going more often. I have noticed that I am slowly been able to run further than I could before, but apart from that it’s making little difference. Any tips on running and getting fitter would be great. Thanks.
May 28th, 2010 at 1:24 pm
try runing and then walking a little when you get to the pint that you cant run, that way your still exercising, then start running when you get a little energy back, should help the running farther process speed up, make sure you drink plenty of water and have plenty of protein as your muscles need this to be at there best.
May 28th, 2010 at 1:49 pm
Once a week isn’t going to make much difference at all. A little and often is the key, especially as you’re starting out. If you want to lose weight, you need to be doing at least 20 minutes a day.
May 28th, 2010 at 2:46 pm
First off you need to run 3 times a week at least to gain fitness. there are a lot of beginner running programs at http://www.runnersworld.com, http://www.coolrunning.com and http://www.halhigdon.com even if you aren’t going to do a race it teaches you how to slowly build mileage until you get to the distance you want to run on a regular basis. these sites also have lot of information on running. Running on a regular basis 3-4 times a week you will get fitter.
May 28th, 2010 at 3:31 pm
Do sit-ups so your abdomen muscles can better support your diaphragm.
Drink water until your urine is clear before you run and hold off on alcohol and caffeine beginning a few hours before your run
Allow your muscles a day or two to rest.
You’ll notice that if you were to take a break during a run, your body will recover very quickly after a short walk.
Stretch your calves, quads, gluts, hamstrings, and groin muscles.
After your runs, make sure you keep walking/moving around so as to allow your body to cool down gradually.
Breathe in more deeply if you start getting pains in your diaphragm.
Personal thing for me is I don’t breathe in through my nose and out through my mouth anymore because I’ve noticed my hearing is affected so I just do my inhaling and exhaling through my mouth.
You can run fast if you wish, but the most important thing is maintaining the increased heart rate. Keep it steady.
I’ve heard that if you mix up your runs, it’s beneficial. For example: doing sprints one day, and a long run the next.
I’ve heard that running is a high-impact exercise meaning that it’s tough on the knees. Elliptical machines and swimming are both low impact and achieve cardio as well.
May 28th, 2010 at 3:51 pm
when you first start out , u must not do to much , if its possible go twice or 3 times a week and do a little bit more each time, it soon gets easier and you can run further each time.
but u must not do to much to quick .
see you at next years marathon
good luck
May 28th, 2010 at 4:39 pm
The amount of days that you run weekly are going to depend on your fitness level. From what you’re telling me, it sounds like you’re just getting started. I think that you are approaching your running very well. Eventually the reason why your feeling like you are not doing enough is because you are strengthening your metabolism. When you do this, your body becomes accustomed to the running effort you are putting in, and is ready for more of it. Below, I listed a schedule that will help you improve your running and fitness level.
Week 1…..1-2 days a week
Week 2-3…..2-3 days a week
Week 4-5…..3-5 days a week
Week 6-12…..4-6 days a week
Week 13+….. 5-7 days a week.
The amount of miles you run will also depend on your fitness level. Try not to start to fast or do too many miles your first few weeks. You will feel tired and not have enough energy to run the rest of the week. If this happens, you will feel like quiting your workout.
Make sure you drink plenty of water, and eat plenty of carbs and protein. Limit sweets and soft drinks.
Most of all, have fun and I promise, you WILL notice a difference.
Goodluck!
May 28th, 2010 at 5:36 pm
run a mile and a half in 12 mins 12 seconds!