This article will let you know my some tips on how to get off your ass and out running around the streets! You will learn ways to get fit safely by using these easy steps and only running two or three times each week. This is essential if you want to prevent injuring yourself….
1. Purchase a rugged pair of running shoes. You do not have to purchase the top of the line, but it is vital that you make sure that your shoes mercurial superfly pas cher will give you sufficient cushioning to protect your back minimizing limbs from injury. No fashion trainers with skinny soles!!
2. Walk at first. For that first 3 or 4 weeks you should have a 10 minute warm-up walk before doing any running. Then start a combination of walking and running. See below for an outline of the routine.
3. Don't run two days in a row. Give your muscles, ligaments and tendons a chance to get accustomed to running. Three times per week maximum.
4. Run for time, not distance. Your running program ought to be made to gradually increase the time you spend on your feet, rather than the distance you cover.
5. Steer clear of the “Terrible Two's” - drastic increases over time of your runs. The Terrible too's too much, too soon and too fast!! If you ran as many as thirty minutes a week ago, don't increase it by a lot more than five to ten minutes the following week.
6. Avoid copying good runners! These runners were born with genes which allow their bodies to deal with running, you realize those, lean and thin. Don't try to copy them as it might lead to injury.
7. Be patient! Don't be in a hurry. Wait before you can run at least Half an hour without resting before lining up for that first 5km fun run such as the race for life.
8. Look for a partner to operate with. Some of the greatest friendships happen to be formed during training runs.
9. Run slower than you think you need to. Also don't run as far as you think you need to throughout the first About six weeks.
10. Appreciate it! This is the time to yourself, it's intended to be enjoyable.
Outline Routine (after warm-up)
Begin by jogging slowly for 15-30 seconds and walking for 60-90 seconds.
Gradually boost the quantity of running e.g. 30 sec jog – 90 sec walk, 45 sec jog – 90 sec walk, 60 sec jog – 90 sec walk. Do that for 25 minutes, 3 times a week.
After Four weeks attempt to reduce the time you walk for and increase your running time. E.g. 90 sec jog – 45 sec walk, 2 min jog – 30 sec walk, 3 min jog - 30 sec walk, 5 min jog – 30 sec walk.
Once you are in a position to run 5 minutes continuous, you can start to try to improve your running so its more continuous and keep your rest to minimum. E.g. 10 min run 30 sec rest, repeat twice mercurial superfly pas cher. Slow and steady is paramount at this stage.