Running for beginners. For fitness and weight loss!!
Running is a great way improve your general health and fitness, while burning some extra kilojoules!! If you’ve been thinking about adding some running to your weekly health and fitness plan, but are new to running, here are some tips to get you started.
The best advice I can give you is to start off with shorter runs and slowly build the distance. Even break your runs down into run/walks if running all the way seems to daunting. You could go to an oval and run a lap then walk a lap or if you rather run around the streets you could run a block then walk a block. There is no real right or wrong way to get started as long as it’s a gradual build-up of distance/time. I would begin trying to get your run walk distance up to 3k. Then I’d slowly fill in the gaps by reducing the walk distance between each run. This could be run a lap walk ½ a lap, then run a lap and walk ¼ of a lap until you are running the full 3K.
For most people this will only take a couple of weeks at most, and some people will go out and run the whole distance or more the first time. I would caution against increasing to fast though because it can lead to overuse injuries which can really set back your training. If you are planning on doing a fun run that’s longer than 5k, make sure you slowly increase your distance over a longer period. Most endurance athletes use the 10% rule, which says don’t increase your training load by over 10% per week. So if you are running 5k you would only increase the distance by 500m, and so on. It doesn’t take long before you are at 10k, only about 8n weeks. To start with it should be just about getting to the distance you’d like to run, not about how fast you run it. That’s a different story altogether and depends on a lot of other factors. The one thing I would say is, don’t get too caught up in the idea of high intensity training if you are just starting out. There’s plenty of time for that later.
Daryl Maddern If you are serious about getting fit, toning up, losing weight, strength training or competing in strength or endurance sports, this is the place to find Daryl's latest thoughts on these topics. With over 35 years experience training and competing experience in power lifting, as well as triathlons. Daryl will keep you up to date with the latest evidence based fitness, strength, endurance and nutrition information.
astutefitness.com.auAstute FitnessAshwoodVIC3147215 High St Rdastutefitness.com.au54.8011Personal Training & PilatesMo-Fr 06:00-21:00 Sa 07:00-12:00$$+61398135020713940https://plus.google.com/+AstuteFitnessHawthornEast/abouthttps://twitter.com/astutefitnesshttps://www.youtube.com/channel/UCr_9Rdmji-GIzN8mw1zXAHAhttps://www.linkedin.com/company/astute-fitnesshttps://www.facebook.com/AstuteFitnessHawthorn/-37.867192145.108614Daryl Maddern