Running Tips For Novices
If you have yet to begin a running program, you must be careful not to start out too intensely
. You can injure your joints and muscles or put too much of a strain on your respiratory and cardiovascular system if you push yourself too much right away.
Instead, start out by creating a walking program, at least for the first two to four weeks after you begin your exercise regimen. If you start feeling like the walking pace is not helping you break a sweat, then you can alternate between jogging and walking.
Start with a slow warm up at an easy pace. Then, jog moderately for one minute.
Follow with an easy stroll for one minute; repeat this process seven to ten times, and then finish with a slow and easy cool down. The gentler you are to your body when you start running frequently, the less trauma your joints and muscles will experience and the easier it will be for your body to adapt to the new routine.
It is normal for you to feel a small amount of pain or discomfort as you begin a new system of exercise. You are using new sets of muscles and are pushing your body in a way that it has never been worked before.
However, if you notice a great deal of pain in your joints or areas of the body, then there may be a problem. Stop this type of exercise immediately and visit a doctor.
You can relieve aches and pains through the use of ibuprofen, aspirin, or another over the counter pain medication or by using athletic cooling ointment. You should also ice areas that are giving you grief; once these muscles are experiencing less pain, you can soak in a spa or bath of hot water for twenty minutes to loosen them.
Before you begin to really start running intensely, be sure to purchase a pair of supportive and comfortable running shoes. The footwear that you utilize during your workout is one of the most important pieces of cardiovascular exercising.
You will need a pair that support your arch and give you enough cushioning for the toes and ball of your foot. However, it is also best for you to go a little bit bigger and wider than you usually would for another type of shoe.
If you are unsure of which type to purchase, you can get help from an expert at the sporting goods or running specialty store that is nearest to you. Be sure to test the footwear out before you purchase it, and make sure that they will be comfortable enough for you to run at least four-hundred to five-hundred miles in.
You can break the shoes in first by wearing them throughout the day for about a week. That way, you will avoid any blisters or rubbing when you finally use them while running.
After you have become used to cardiovascular exercise through a walking routine, you may want to start out your intensive running regime on a treadmill or some type of workout equipment. You can do this either in your home or at a gym.
Treadmills will offer a stability and will not provide you with as much resistance as you will experience out of doors, whether it is from the terrain or from wind resistance. If you are using this type of equipment, do not let yourself get too comfortable.
Switch around the speed levels and level of intensity in which you exercise. It will keep you engaged and help you really build up a good sweat and burn calories.
Once you feel comfortable and ready, you can take your jogging to the streets. Be careful to keep your strides short and not bounce up and down with each step.
This will prevent you from experiencing shin splints from running incorrectly on hard ground like cement and asphalt. If at all possible, try to run on a supportive track or a park trail.
This type of terrain will offer you more give than running on the street or around your neighborhood, and will help you ease into everything a little better. The most important advice for those that are just starting to run for cardiovascular exercise is to pace yourself, listen to your body, and start out gently; you and your body will be grateful that you chose to take car of it.
by: Terry Daniels
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