Jogging is a sport that many people do all the time and never want to go further than jogging. Others create a space to run races and 10K running is interesting and fun.
When you are thinking about 10K running you will need to concentrate on your running. A beginner will have the starting places while an intermediate or advanced runner will concentrate on proving what they have already built.
You will find that a great idea is to set up 3-4 runs each week so you can get to your 10K running faster. Here are some ways to do it:
The first run
If you have been jogging up until this time and you want to move forward, the best way to do this is to start with short runs. You will start with a warm up then do 30 minutes of running. The best way to do the 30 minutes is to start out with 10 minutes of running and then do a harder pace at 2 minutes. This should be a pace that is a little challenging but not uncomfortable. Next, do 3 minutes of easy running.
This type of program is called interval training and has helped more people who want to do the 10K running prepare for it easily. Repeat the 2 minutes and 3 minutes. If you are attempting to lose a little weight before your competition this will also be effective for that process. Don’t forget to do your cool down.
The second run
Now it’s time to step your running up a notch if you want to move towards 10K running. Start with a warm up and then run for 35-45 minutes. Run normally because this is going to be the run that you use for maintenance. Next you will want to cool down when finished.
This is important to run this for about eight weeks or so in order to get into the habit of running this time. You will need to be able to run it consistently in order to move towards your 10K running.
The third run
Now is the time to move your running up to 60 minutes by five minute increments. What you are building to is to be able to run 60 minutes easily. Your 10K running will depend on your ability to pace yourself within the miles you need. This will also help you build your endurance so that the shorter runs are easier and the longer ones will be attainable.
The fourth run
At this point you want to learn how to pace yourself within the hour. Start out running only in one direction for the first 10 minutes and then turn around and attempt to run a little faster on the way back. What you want to do at this stage is practice speed so the 10K running will be easier.
Once you have these four runs accomplished it’s time to add cross training with activities like bicycling, roller bladeing or strength training. Any of these activities will give you the move towards 10K running that you want.
Go to Jogging Tip to get your free ebook on Jogging at 10K Race. Jogging Tip also has 10K Training Information, and forums and blogs all about jogging. Visit Jogging Tip today to get your free ebook on Jogging.
Author: Jenny Jenkins
Article Source: EzineArticles.com
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Running a marathon is very demanding on your body and requires a lot of training to be able to complete this daunting task. It will take a toll on your body and you need to fuel your body properly before and during the marathon. If you do not take the right precautions you may experience fatigue, pain, and in some cases you may not be able to finish the race.
The week leading up to the marathon you want to should be drinking a lot of water making sure your body is hydrated for this event. Some people like to carbo load a day or two before the event, which may not be a bad idea, but my advice would be to eat what you would normally eat. You don’t want to eat foods your body is not used to because you won’t know how your body will perform with those foods. Avoid fattening foods, fast foods, and sugar pack products and remember to drink water to stay hydrated.
During the race you will want to bring some food to eat on the run. I would recommend a Clif Bar or energy bar and some Gu packets. There should be fluid stations along the course and you should take advantage of those to stay hydrated throughout the race. One thing that is often overlooked by runners is the need for salt consumption during your race. When you sweat you are releasing salt from your body and if you lose enough you will have trouble absorbing water and will eventually dehydrate. There are products such as the Salt Stick that allow you to carry salt tablets with you or even a small bag of salt will do the trick. It is very important that you bring salt and take it about halfway through the race to help your body absorb the fluids you are drinking throughout the race. Salt lose also leaves you prone to cramping. Cramps in the middle of a marathon are your worst enemy.
If you are running on empty, do not hydrate, or replace electrolytes or salt chances are you will not be able to finish you race. You are open to cramps, fatigue and bonking if you are not careful of what you eat and replace during your race. Always be sure to drink plenty of fluids, replace salt and electrolytes, and carry food with you to fuel your body for entire race.
Brandon has been involved in endurance sports for over 10 years now but he also writes articles on Coaxial Digital Audio Cables on his website http://www.audioopticalcable.com.
Author: Brandon Lucero
Article Source: EzineArticles.com
Provided by: Guest blogger
Long distance running commonly creates a suspension of knee-jerk judgments and creates a sense euphoria that is sometimes also referred to as an “altered state of consciousness.” As an amateur runner who averages only about 10 to 12 miles a week, I still concur with that statement.
Actually there are quite a few religious orders which use long-distance ultra-marathon running (anything over 26 miles) as a tool to transcend the body consciousness, to eliminate the mental limitations and biases, and to open up the mind to a new “floating” awareness which looks at the world from a brand new objective point of view. There are actually reports of out-of-body experiences among some ultra-runners as well.
The Shri Chinmoy Order headquartered in New York City, for example, is well known for the fantastic running feats it encourages its members to tackle in order to transcend the mind’s concepts about “physical reality” and the “body’s limitations.”
The Shri Chinmoy Marathon Team regularly organizes and participates in 50K and 100K races.
The “Running Monks” present another amazing fusion of running ands religious discipline.
In order to gain access to higher levels of consciousness through running, a certain Buddhist sect in Japan allegedly run (are you ready for this?) 100 marathons on 100 consecutive days!
Waking up at 1:30 a.m. in the morning, the monks pray and meditate for an hour. Then they hit the road and run 26 miles. After the marathon they are back to their normal daily chores and prayers, and then to bed early in the evening.
The next day they do it all over again, for 100 days straight.
The monk who fails in the task, is asked to “end his life with the belt of his robe,” according to the Shri Chinmoy web site.
I’m all for pushing my body a little in order to reach a somewhat more elevated state of consciousness, humility and kindness.
But I don’t think I’ll ever reach a stage where I’d be going for the belt of my robe just because I can’t run 100 marathons in a row. I hope not anyways.
Ugur Akinci, Ph.D. is a Creative Copywriter, Editor, an experienced and award-winning Technical Communicator specializing in fundraising packages, direct sales copy, web content, press releases, movie reviews and hi-tech documentation. He has worked as a Technical Writer for Fortune 100 companies for the last 7 years.
In addition to being an Ezine Articles Expert Author, he is also a Senior Member of the Society for Technical Communication (STC), and a Member of American Writers and Artists Institute (AWAI).
You can reach him at writer111@gmail.com for a FREE consultation on all your copywriting needs.
You are most welcomed to visit his official web site http://www.writer111.com for more information on his multidisciplinary background, writing career, and client testimonials.
While at it, you might also want to check the latest book he has edited: http://www.lulu.com/content/263630
Author: Ugur Akinci
Article Source: EzineArticles.com
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The most important thing to running is listening to your body. Whether you are training, getting in shape, jogging, or even a casual walker listening to your body is the best thing you can do. Your body tells when enough is enough and by not back offing you put yourself at risk for injury. When you feel a small ache but choose to ignore it, it can quickly escalate into a more serious injury and it may even last for several months or even years. Even fatigued muscles should be taken seriously. When muscles are tired they are more prone to rips and tears.
If you are out on a run and you begin to feel a slight back in your body the best thing you can do is stop and walk. Do not keep pushing because you will hit a moment of pushing too far. You are better off stopping and walking home and consulting a doctor before it escalates into something worse. Depending on the pain you may want to stretch and ice the pain and take a few days rest. What most people don’t realize is that rest is just as important to your body as training. If you injure yourself you can be out for a long time recovering and that is all lost time you could have been training. A few days rest is a lot better than having to take a few months off.
You also need to listen to fatigue. If your muscles are tired, heavy and it’s hard for you to run at your normal effort it is your body telling you you need some rest. If you continue running on fatigued muscle you are more likely to tear a muscle and torn muscles take months or even years to fully recover. If your muscles are continually becoming fatigued try taking ice baths after your runs and stretching. But try stretching before the ice bath when your muscles are still warm. You may also want to try cutting your mileage down and after you find a point where you are not fatigued continually you can pump your mileage up increasing only 10% every week.
Being aware of your body and knowing when you are pushing yourself too hard will put you at a huge advantage when training. It’s a hard concept to understand because most people believe the harder you train the faster you get, but, that isn’t always true. Know your body, listen to it and you will be a healthier and safer runner.
Brandon has been involved in long distance sports for over 10 years now but he also writes information on retractable hose reels on his website http://www.automaticgardenhosereel.net
Author: Brandon Lucero
Article Source: EzineArticles.com
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I took up running in my late 40s after looking hard and long at a picture taken in New York City during a family vacation, a picture in which I truly did not like the way I looked.
Out of shape. Tired. Overweight. Neglected. Dark rings under the eyes. No juice. And that big belly which I didn’t notice before… hmmm…
Clearly, dieting and exercise was the only way out. But dieting has never been something I was very successful at. So that left me with the only other option available – exercising.
But what kind of an exercise? I felt too old for a lot options and almost for all team sports. I didn’t have too much spare time either.
It had to be something that I could start doing right away without much preparation or driving around and would then allow me get back to my daily routine with the same ease.
As I was meditating on the issue, as luck would have it and as it usually happens by divine arrangement in situations like this, my eyes happened to fall on this very elderly gentlemen, easily in his 70s and perhaps even more, RUNNING past my window with a stilted but comfortable gait!
I pressed my nose to the glass to take a second look just to make sure I wasn’t hallucinating or anything.
Nope, the white haired gentleman was slowly but surely inching his way up the street where I lived, looking smart in his great looking sweat shirt and pants and matching jogging shoes.
I was embarrassed in a way. If this guy could run in that very advanced age, what excuse did I have for self-pity and inaction?
So that very same evening I did what I always do before embarking on a new project – I hit the bookstore.
While perusing the racks of books and magazines I found what I needed. The latest issue of the Runner’s World magazine which had a 10 week startup program for the absolute new beginners. I checked it out while still standing there in front of the magazine rack – it was built around a “walk 2 minutes and then run for 2 minutes for a total 10 minutes” type of idea.
Certain that I could walk and run in 2 minute intervals, I purchased the magazine right there on the spot.
While driving back home I almost ran a red light because in my mind I was already off and running like a cheetah up and down gorgeous hills and mountains and across all over God’s green earth. Boy, was I ready for some glory.
The next morning, with my old plastic watch strapped to my right wrist, and wearing my almost brand spanking new running shorts and jogging shoes, I was out in front of my house, feeling really nervous and excited like a little kid about to join a new game.
The first 100 yards I thought I was doing fine until I was stopped in my tracks with an excruciating pain that stabbed me on the side. And that was the end of my first “run.” I walked back home holding my side and cussing at myself for failing in my grandiose “becoming a runner” project.
Was this for me really? Was I going to be able to run, ever, for 2 MINUTES straight for god’s sake?!
The next morning I did not feel any better when I saw the same old gentleman cruising past my house, this time in an even better-looking jogging outfit.
In ten minutes I was out again, making it past the 100-yards mark and welcoming the familiar side-stab at about 200 yards. But I felt I was doing it. At long last, yes, I was exercising, one killer side-stitch at a time.
Let’s fast forward to a year later…
My runs were now always over the 30 minute mark and I was running like 3 or sometimes even 4 times a week. I was feeling great, lost some weight (not a lot though) but in general I was really feeling charged the way someone throws off a switch in a dark room and turns on the lights. The sensation of renewal was really remarkable. The fact that my wife also commented on how better I looked and how she was also inspired herself by my new routine made the rewards even sweeter.
Since then running became truly an addiction for me. I can now run for over an hour at a slow comfortable pace and easily do four or five miles at a stretch. When I feel rested and especially energized, like perhaps once every other week, I also combine some after-run sit ups and bicycle-kick crunches for some extra conditioning.
Within the past few years I’ve even participated in a 5K and 10K race with mediocre times nothing to write home about (33″ and 72″, respectively). But I feel peaceful, strong and about 20 pounds lighter. I know I probably have another 20 pounds to go but it is a process. An up and down process that I’ve learned to manage.
Some days I feel tired and ragged, and I’ve learned how not to force myself on days like that because, thanks god, my body does not care for my ego.
I’ve learned to respect my limits and not to injure myself. So I never got injured so far, knock on wood.
On those magical and rare days when I feel this inexplicable energy roaring out of nowhere in the third mile of a 5 mile run, I’ve learned to let it rip and open up downhill like a child while praying inward that my knees would hold up and not let me down for one more day.
I’ve learned to appreciate the beauty of running and all runners young and old, fast and slow. I’ve learned the proper form to run efficiently and how not to be arrogant when I saw fellow runners with bad-form, and how not to be upset when those same runners with bad-forms easily left me reeling in their dust.
I know what a privilege and blessing it is to be able to run. I cherish it with an almost religious reverence. I’m truly grateful. I remember all those who cannot run even if they wanted to for one reason or another and I send them all my heartfelt silent prayers. I hope they are accepted.
If you are already a runner, I’m sure you’re already familiar with my experience. And if you are not, first of all let me slip in the obligatory caution that I’m not a doctor and I strongly recommend you see your doctor before undertaking any exercise program, including running.
But having said that, I heartily recommend running for everyone, within their own limits and capacity. Take it very easy at first. Walk a minute, and then “run” for 30 seconds, if you need to. There’s nothing wrong with that. Who said you need to run like Alberto Salazar as soon as your New Balances hit the ground?
It’s all about circulation and sweating out the toxins. I think running is unique in revving up our circulation to its maximum and that’s why it’s got so many health and psychological benefits. But that deserves another article of its own.
Do it and you’ll like it. And the more you like it, the more you end up doing it, no matter how old you are. That’s how this positive addiction grows on you and becomes a new friend.
Oh, by the way, I later happened to learn the name of the same white-haired gentleman that unknowingly became my inspiration and silent mentor because I ran in a 5K with him. For the first 4K he was ahead of me. It was only within the last klick that I pulled even and passed him.
If I did not pass him in that 5K race I might seriously consider quitting running altogether because I also learned his age from another fellow runner that knew him pretty well.
He was 84 years old and he is till running up and down my street. God bless him.
Ugur Akinci, Ph.D. is a Creative Copywriter, Editor, an experienced and award-winning Technical Communicator specializing in fundraising packages, direct sales copy, web content, press releases, movie reviews and hi-tech documentation. He has worked as a Technical Writer for Fortune 100 companies for the last 7 years.
In addition to being an Ezine Articles Expert Author, he is also a Senior Member of the Society for Technical Communication (STC), and a Member of American Writers and Artists Institute (AWAI).
You can reach him at writer111@gmail.com for a FREE consultation on all your copywriting needs.
You are most welcomed to visit his official web site http://www.writer111.com for more information on his multidisciplinary background, writing career, and client testimonials. While at it, you might also want to check the latest book he has edited:http://www.lulu.com/content/263630
Author: Ugur Akinci
Article Source: EzineArticles.com
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Running is without doubt one of the most strenuous forms of exercise and can take a heavy toll on your body unless your are aware of some of the risks and take preventative action. This article explores some of the health risks associated with running and suggests some practical steps to help prevent serious injury.
1. Shin splints (Medial Tibial Stress Syndrome)
These are a very common health risk for runners. It sends shooting pains up your shins and occurs most frequently in those who have recently taking up running. Essentially it is a slight weakness in the muscles that attach your foot to the lower part of your leg.
Preventative action:
- Stretch well before and after running to strengthen the muscles in that area. Over time you should notice the problem disappear as you build up muscle tone.
- If it is painful after running apply ice to your shins and make sure you rest well.
- Try running on softer surfaces like grass rather than concrete until you build some muscle tone, as grass is more cushioned to run on.
2. Joint problems
When you run you have the potential to place the equivalent load of a baby elephant on your joints. These joints are compressed with every step you take and overuse can cause them to become inflamed, painful and sore. This can lead to serious long term joint disorders unless you look after them.
Preventative measures: It is impossible to stop all of the compression experienced by joints when running but you can reduce it significantly by taking some of the following simple measures:
- Buying the right running shoes will absorb some of the strain on your joints by acting as a shock absorber cushioning some of the impact your feet experiences as it hits the ground. Be willing to spend plenty on a top of the range pair of shoes as it will make a difference.
- At the end of a period of running your muscles will have shortened and can sometimes be on the verge of spasm. Take time to stretch for 20-30 minutes as this will help the muscles and tendons to return to their full length and also ease joint pain as compressed joints are stretched out.
3. Lower back problems.
The lower back has to deal with significant pressure both from the surface you are running on and also from the effort of keeping you moving whilst you run. Fell runners and Cross country specialists can suffer significant lower back problems due to the undulating nature of the terrain and constant readjustments being made by the back to compensate, but this is also true of road runners.
Preventative measure:
- Stretch well before AND after a race. Stretching will lengthen the spine and separate the vertebrate, releasing some of the compression caused during running.
- Personally I find Yoga a brilliant form of exercise for lower back problems. Pilates is also good as both forms work on lengthening and strengthening the spine and improving the range of movement available in your lower back. I have found that since taking up Yoga my back and joints have hurt much less after running.
4. Heart Attack
It is certainly true that your risk of suffering a heart attack increases with running for some individuals.
This is because running places huge demands on your cardio vascular system, which requires increased levels of oxygen to keep muscles supplied to enable you to keep running. If you have clogged or restricted arteries, caused by high fat diets, your body can’t keep up the oxygen supply to the heart, causing the heart to stop pumping, leading to a heart attack.
Even healthy individuals can suffer from a heart attack whilst running because of a previously unknown heart condition.
Preventative measures:
- Before you take up running, not matter how well you feel, ensure you have a medical to ensure that you haven’t got any underlying heart problems.
- Eating a low fat diet will reduce furring of the arteries, caused by fat clinging to them that ultimately leads to them becoming restricted.
- Gradually build up your running miles over time to prevent a sudden strain on your cardio vascular system especially if your body is not used to it. Build up in multiples of 2 miles.
7. Muscle tears
Runners are more prone to muscle tears because of the frequency and nature of the stresses that they place on their muscles. Lactic acid, which is caused by a failure of your body to get sufficient oxygen to your muscles, builds up and attacks muscles. Muscles that haven’t been warmed up or down properly may be more susceptible to tears as the lactic acid attacks them.
Preventative measure: Ensure you stretch before and after running to give your muscles maximum flexibility and reduce risk of tears. Shortened muscles are always more prone to tearing or getting pulled.
8. Dehydration
As a runner you need to ensure that your body is well hydrated as dehydration increases muscle fatigue and exhaustion. Most people should drink 2.5 litres of water a day, but if you are running you should consider as much as 5 litres, to replace lost nutrients during a race or long distance run.
Summary
This article has examined some of the health risks faced by runners. It has to be remembered however that there are many more health benefits of running and whilst reading through this article, you may feel daunted by the number of issues raised. As long as you take some of the preventative measures detailed, you should have few worries after all there is always a risk to doing anything!
This article was written by J Dawkins who created Friends and Money in March 2007. His site is dedicated to providing reviews of paid survey, social networking, and cash back shopping communities. His aim is encourage visitors to Make Friends, Earn Money online.
Author: J Dawkins
Article Source: EzineArticles.com
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Running is not only practical, it is also the easiest, cheapest way to get healthy and in shape. Running, as a cardio exercise can benefit anyone – young or old. That is why running along with brisk walking continues to be popular with sports buffs everywhere.
Imagine, you do not have to sign up for a gym, nor do you need to purchase expensive equipment to enjoy running. Plus you get to enjoy the quiet joys of nature while breathing in cool crisp air while clearing your mind at the same time. Some testify that running is the best way to squeeze healthy exercise into a busy schedule.
The beauty of running and walking is that you have to do it anyway, especially walking. Running, however, is more strenuous and if done properly, a more effective exercise. Unfortunately, there are right ways and wrong ways to run. While anyone can start a ‘regimen’ on their own, proper knowledge is beneficial in maximizing the benefits and minimizing the chances of getting injured.
If you do get injured, it could only mean time away from exercise. So as much as possible you will want to run the right way so you don’t get injured.
Starting a Running Regimen
When starting a running regimen, one of the first things to consider are your goals:
- What do you want to accomplish?
- Are you running to increase endurance?
- Are you running to burn calories?
- Build stronger muscles?
- Get a healthy heart?
The way you run and the amount of time you spend running will all depend on your goals. If you plan to increase endurance, you will have to put in a lot of time running, plus you will have to gradually increase the pace and the time spent jogging. For that purpose, it wouldn’t be abnormal to be running about 5k a day – especially if you are an athlete. You will probably also have to push the pace towards a full run at the end. If you want to burn calories you will need to run regularly but at a measured pace so that your exercise remains aerobic and not anaerobic.
Aerobic means that the exercise involves oxygen. Running a measured pace – somewhere faster than a slow jog and slower than a full run – is safely aerobic. If you push towards hard running, it is more anaerobic than aerobic. That kind is better suited for endurance running than weight loss. Aerobic exercise, by the way, is the only way to burn fat.
If you are simply looking for a healthier lifestyle, then a 15 to 30 minute brisk walk/jogging regimen would be best for you.
The next thing you have to consider when starting a running regimen is your schedule. You will have to find time in your busy schedule to fit in your running, and aside from that, you will have to consider whether you are a night runner or a morning runner.
Some people respond better to morning runs. They are more efficient and are able to accomplish more when running in the morning. Some people are not that morning-oriented. These people respond better during the evenings. If you think you are not much of a morning person, then don’t worry. It’s okay to break the mould and start running in the evening.
Whatever method appears to be more appealing for your situation, keep reading. We discuss specific times in depth in an upcoming chapter.
You will also have to consider the environment and the weather. Not all locations are alike. Some will want to choose a challenging course, running up hills and challenging areas. But this is not for all people; some will want to consider gentler courses, running down easier slopes and terrain. It all depends on your goal, endurance runners will benefit from more challenging terrain while others can stick to flat roads.
Also, make sure you are equipped for the weather. Cool attire that moves moisture away from your skin is still the best for such situations. You will also want to purchase shoes that protect your feet against the repeated pounding it will take while you are running. Go for comfort and strength here, not just fashion.
Starting a running regimen is a truly exciting activity. Plan ahead and stick with your plan to truly enjoy its benefits. Also, you will probably want to consult with a trainer for further information. Enjoy!
Timothy Firth B.Sc. Hons. is an expert author and provider of cheap e-books with master resale rights, premium e-books, audio books, software and home business opportunity suitable for everyone. For a complete Running Guide, visit E-Book Library Online – http://www.ebooklibraryonline.co.uk
Author: Tim Firth
Article Source: EzineArticles.com
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Too many people have the misconception that running has to be hard work. This tiny detail prevents many people from taking up the sport and leading a much better, healthier life. Afterall, we would all like to lose a bit of flab and live a little longer and running can help you do this. The saying ‘no pain, no gain, is nonsense. Believe me.
Calories
The fact of the matter is, if you have little time to exercise, running is for you. It burns more calories than any other exercise minute for minute. If you ran 1 mile, you would burn 100kcal. This could take anything from 6-10 minutes. Compare this with cycling, where you would have to cycle 3-4 miles to produce the same result. Running also gives the heart a better work out too, helping you become more fitter. The good news is, you don’t have to run fast to burn these calories because you are still covering the same distance.
Running also improves your metabolism, you will burn calories at an elevated rate for hours after running. This fine sport will also build more muscle at a faster rate than swimming and other sports. Muscle is what burns calories, in fact, muscle burns 10x more calories a day than fat. As running produces plenty of muscle, this is what you want to do.
Train, Don’t Strain
To become fit from running, you have to elevate your heart rate and so, produce a “training effect”. To do this, you don’t, and shouldn’t run as fast as possible. In fact, you should run at 60% of your maximum heart rate. Your maximum heart rate or (MHR), is your heart rate when you are exercising as hard as you can. And it doesn’t matter who you are, as long as your in that 60% zone, your body will benefit. In fact, the only sport better than running for fitness is cross country skiing, and let’s face it, who has both the snow and money!?
Some common misconceptions about running:
- That it ‘damages joints’. Research has shown that bone density increases with running, thus preventing bone disease.
- Running can give you ‘heart problems’. False, as long as you are in the 60% zone or go at your own pace, only benefits can result.
- Running makes women ‘bulky’. This is impossible as a females hormones simply prevent this from happening.
Some benefits of running:
- Boosts the immune system.
- Helps prevent diabetes.
- Helps prevent obesity.
- Improves appearance.
- Improves digestion.
- Improves lung efficiency.
- Improves psychological well-being.
- Improves quality of life.
- Improves quality of sleep.
- Improves strength and endurance.
- Increases HDL cholesterol and lowers LDL cholesterol.
- Increases life expectancy.
- Reduces risk of cancers.
- Reduces risk of heart disease.
- Reduces risk of high blood pressure.
- Slows aging.
- Strengthens bone, tendons and ligaments.
For more information on running for beginners, please visit: www.Running4Beginners.Co.Uk
Author: Daniel Watson
Article Source: EzineArticles.com
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If you think you would enjoy jogging or running, here’s how to get started. First, check with your doctor and get a good pair of running shoes. Start out by jogging slowly until your legs feel heavy or hurt or you feel tired. Then stop for the day, even if you have taken only a few steps. Do this every day or every other day. You should be able to work up to the point where you can jog slowly for at least 20 minutes. If you’re happy with this program, you don’t have to go any further. However, if you want to improve, follow the training methods that competitive runners use.
On one day, start out slowly and gradually pick up the pace. When you start to feel uncomfortable, slow down. When you recover, pick the pace up again. On the next day, if your legs feel stiff, don’t try to run. If your legs feel fresh, run very slowly. Try to do these gradual pickup workouts every other day. Never do them when your legs are stiff or tired.
After a few months of alternating days of pickups and slow runs, you are ready to take the next step: intervals and longer runs. On Tuesdays and Thursdays, run faster. On Tuesday, try to run 220 yards fast (half a track length), rest and then repeat the 220-yard runs until your legs start to feel stiff. On Thursday, try to run two to five miles fairly fast, and on Sunday, try to increase your distance so you can run for at least one hour. On the other days, either run slowly, or if your legs feel stiff, take the day off.
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Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports — and the FREE Good Food Book — at http://www.DrMirkin.com
Author: Gabe Mirkin, M.D.
Article Source: EzineArticles.com
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A common hobby, due to straightforwardness and cost effectiveness, running is often relished by a lot of people. There remains on the other hand a few significant factors for you to recognise prior to beginning this for a past time.
Don’t force it too much too early. I understand via knowledge our desire is to leave out of the office or track and jog as much and also as rapidly as possible, as frequently as feasible. This may more or less absolutely produce lethargy and injuries very premature in your running system most of the time dashing ones own confidence along with passion intended for the hobby before you reach almost any achievements or gain. This is probably the main basis folks end running all together. Appears weird, yet way too much work at the start too soon into your training routine can and regularly will stop one just before you have actually started out.
One of the keys therefore would be to remain gradual throughout ones training. Start off gradually jogging only two or three days every week for 20 min’s after that improve little by little. You must make certain the particular volume remains to be just like preceding weeks as your whole body needs time in order to recuperate after each workout. Merely build up the actual length or jogging period progressively each week. Make sure you warm-up effectively before each exercise session with satisfactory stretches. Do not focus only on the legs, make sure you stretch out every single important muscle group including your lower back and shoulders. A cool-down interval is also extremely crucial, commonly consisting of approximately five and ten minutes of light walking and supplemental stretches.
Make a record of the times you run including the times and distance to help with tracking your advancement. This tends to also help to increase self-confidence as you notice constant improvements and accomplishments you attain over time. Also you can wish to keep a plan or schedule to stick to which will also help with motivation moving forward. This is highly recommended for anyone who is entirely brand new to exercise or have not been active for a time as you possibly can complicated or frustrating on occasion so every little bit of reassurance is needed during these times. This inspiration to keep going can be found in a running companion, preferably if they are of a similar physical fitness level to you personally.
By implementing cautious planning and preparation from the start. Jogging is a advantageous hobby for many. Just keep it simple, and bear in mind the essentials.
Dave Dean is an avid runner and fitness fanatic. One of his main fitness activites is jump rope, you can see some of the best jump rope information at his site. Thanks for reading.
Author: Dave Dean
Article Source: EzineArticles.com
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