Start Running
Best wishes to the people who have decided to train for first half marathon training
program! A first-time half-marathoner whose goal is to finish the 3.1-mile race, this schedule is perfect for them. At the beginning, you should have been running for at least two months and should have a base mileage of about 8-10 miles per week. Scientists have reported that running is the foundation of youth. If youve decided to take up running as a means to begin exercising or as an addition to your current exercise regimen, youve completed the first step to becoming a runner. Or maybe you signed up for a race or someone else decided that you will start running. Either way, running can improve your life both physically and mentally.
When you add running segments to a walk, you can experience a sense of joy not bestowed by other life activities. With proper pacing and the right run-walk-run ratio, you can build up your trainingthere is no need to experience pain or fatigueand no need to puke.
Here are several steps to start your run.
1. First, gradually increase a gentle walk to 30 minutes. This can be done every day or every other day.
2. Then, insert segments of 5-10 seconds of running, every 1-2 minutes, every other day. If you want to exercise every day, walk only on the day between run-walks, otherwise, use it as a rest day. If all is well after three or four sessions, increase the running segments by five additional seconds each week. When you are able to comfortably run for 30 seconds and walk for 60 seconds, gradually decrease the walking amount by five seconds each week.
3. It is important to be regular with your run-walkabout every other day.
4. If you experience pain, inflammation or loss of function in the feet or legs, stop the run immediately. With the right (conservative) amount of walking, you can reduce injury risk down to zero.
5. To prepare for a 5K (3.1 miles), increase the distance of one of your run-walks each week by 5-10 minutes per week. Keep the ratio of running to walking (run 10 seconds/walk 50 seconds). When you have covered four miles on your long one, you are ready for a 5K.
6. To prepare for a 10K, increase the distance of the long run every other week by 10 minutes. On the shorter long run weekend, you can cover half of the distance of your current long run. When you have covered seven miles on the long run, you are ready for a 10K.
7. Dont drink or eat very much before a run. Eating 100-200 calories of simple carbohydrate after a strenuous run will speed up the reloading of muscle fuel for your next run.
8. Run and walk slowly enough that you can carry on a conversationeven at the end. If youre huffing and puffing, you went too fast.
9. Slow down and walk more when its hot. If you have increased the short runs to 30 sec run/30 sec walk, on a hot day you should run 15 sec/walk 30 seconds. The best time to run/walk on hot days is before the sun gets above the horizon.
10. Find ways to enjoy every run. I hear from dozens of former couch potatoes each week who tell me that running has improved the way they feel and live for the better: body, mind and spirit.
by: Shibalik Sanyal
Keep Your Technology Running Better With Commercial Cleaning Running Boards: Things You Need To Know Softball Baserunning - How Aggressive Do You Go? Nike Makes The Markets Of Running Different Types Of Running Footwear Un Patrimoine All-american Chaussure De Running Save Money On Those Running Shoes With The Help Of Coupons What Should You Take Care While Running Who Wants To Try Barefoot Running Beneficial Ideas For Any Person Running To Lose Weight Running Tips - Running In The Rain On Race Day A Guide To Buy Perfect Running Shoes For Your Feet Running Tips - Road Racing In Hot Weather