subject: 3 Beginners Running Tips You Should Never Avoid [print this page] Most people think they know how to run - we have all run for a bus, or to catch a ball, so we think we know what running is. They think starting a running programme will be just as easy, so they start to run the next day, promising themselves they will do it regularly from now on.
They end up sweaty, exhausted, and with aching muscles - they wake up stiff and uncomfortable the next morning and all their good intentions go straight out of the window, along with their brand new running shoes!
I don't want that to happen to you - I want you to succeed in losing that weight, so here are my 5 Top Tips to get you started and keep you running!
1. Start Slowly and Build Gradually!
If you think you can start by running five miles a day - please think again. Exposing your body to sudden, strenuous exercise, particularly if you have never done any serious running before, can be harmful.
Don't try to do any running at all right away if you have never run in your life or, even worse, have not done any form of exercise. Depending on your age and your present physical condition, it can be harmful or even downright dangerous.
Start with walking, which will help you improve your cardiovascular health. Don't try to do too much at the beginning or you will suffer for it and put yourself off. Start by running or walking short distances, maybe once a week to begin with. Then begin some slow jogging and finally start to include periods of running. You need to give your body time to adjust and get familiar with this new activity, before you try to do too much.
As you get into the swing of it, gradually increase the distance, the duration, and the number of sessions per week. You'll find that, if you persevere with regular running sessions, your body will be able to tackle greater distances and endure longer sessions as you gradually increase your body's resilience
Once you are into a regular running plan, don't suddenly try to do sprints right away in the hope of losing weight faster. Nor do you want to overdo the length of time you run or the distance - it won't help you lose weight faster, but it can lead to injury and set you back even further.
Chapter 5 will give you a well paced schedule, especially designed for beginners like you.
2. Check With Your Doctor
Yes, I know, I said you didn't need to unless you were in a high risk group, but do be sensible. Your GP is the person who knows enough about your body and your health to give you the go-ahead to start, if you have the slightest concerns about whether you are fit enough to run.
Your doctor can advise you on how to pace yourself, and how long it is safe for you to run per session. However eager you are, don't over do it, especially at the start!
3. Vary Your Routine - Don't give up!
Changing your workout routine is a very important part of your weight loss programme. After a while, if you keep to the same routine, you may find that you stop losing weight and some runners are tempted to abandon their programme at this point.
The simple explanation is that your body adapts to any new situation and can become accustomed to a running program. It has become more efficient and requires fewer calories to do the same work, so your weight loss slows down and, after a few weeks, may stop altogether.
The solution is to vary the period, distance, or intensity of your running. Try increasing the distance, lengthening the time each day, or running at a faster pace. This gives your muscles a fresh challenge and your body has to burn more calories to meet it.
You can also challenge your body by changing your diet (see Chapter 6). Increased activity and changed diet is a potent combination in the fight to lose weight.
Stick to your schedule and you will achieve your weight loss goal while still enjoying your running!
