Wednesday, September 12, 2012

Workout Wednesday - How to get started Running (Part 1)

I have shared in the past that running is not my thing.  (see here).  But it is such a good workout!  Cardio of some variety is so important in any routine, and running takes no equipment, gym pass or anything expensive.  With the nice weather (a little bit cooler now), you may want to shift your work out routine to something new and different, that takes advantage of being able to spend time outside.  But, how do you even begin?  Today is part 1 of my tips to get started running.

First, plan your schedule so that you're sure to set aside time to devote to your new running routine.  Plan a number of days that works for you, say 3-5, to start and you can always build from there.  Set aside the time.  Whether you have to schedule it in, or write it on the calendar, find the times you can run, and stick to it.  It takes time to develop and routine or habit, so staying with it will help it "stick" better!

When you start running, don't plan to go too far or too fast in the beginning.  When people do this, injury occurs more often.  In fact, that is the number one cause of injury among runners. Start by running/walking for 15-20 minutes at a time, three times per week. Gradually increase the amount of time you're running and the number of days you run, but do not increase either until you feel comfortable completing your current level of training. 

If 20 minutes of running is too much, don't be afraid to take walking breaks. Maybe after walking for 3-5 minutes as your warm up, you run for 1-2 minutes, then walk for 1-2 minutes.  Do this until you reach your 15-20 minutes. As you get stronger, begin eliminating the walk breaks.  If you want a structured plan, check out the Couch to 5K instructions here. They outline exactly how long to walk/run in a 20 minute time frame, 3 days a week when you are beginning runner.  Perfect!

        When you're a beginner, it's not necessary to worry about how many miles you are running. Focus on the number of minutes instead. Gradually you'll begin to cover more ground in the same amount of time, and that's when you'll want to increase the duration of your workout.

Not sure who this is by, sorry!

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

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