Hey, better safe than sorry !
Beginner Running Tip 3 : Use a Running Program
Too many beginning runners do too much running too soon and stop within weeks because of injuries. Not you though!
Beginner Running Tip 4 : Start with a Run / Walk Program
One of my most important tips for beginning runners is to start with a run/walk program.
Some people will never start their exercise program, because they don't know how to start running. All my beginner’s running schedules consist of both running and walking. When you start off, especially when you are completely untrained, you will not be able to run far distances.
Moreover it is not wise to do so, because you put yourself at the risk of running injuries and health problems.
Therefore, start slowly and find out you can still make fantastic progress in just a matter of weeks!
My beginner running programs can help you get there! And when you get stuck, there is an easy FAQ section in which the most frequent questions get answered. And you can ask questions yourself as well!
Know that story about the tortoise and the hare? Be the tortoise and astonish your friends and family. Be a winner!
Beginner Running Tip 5 : Check Your Pulse
An obvious factor which many beginning runners will monitor is their weight. Another one, often forgotten is your heart rate.
Running is a cardiovascular activity. It trains your heart. Your heart pumps blood through your body. A result of proper, regular exercise is that your heart will be able to pump more blood through your body with every heart beat. So it will need less beats to do the same amount of work for you.
Regularly check your pulse and see if you are improving. For fair comparison you need to check your pulse under the same conditions everytime
So the best moment is early in the morning, just after you have woken up, but haven’t gotten out of bed yet. Count the beats during ten seconds and multiply with six to calculate the number of beats per minute.
You should see a steady improvement in your pulse. Not from day to day. But you will definitely see your pulse improve over longer periods of time; i.e. every few weeks or so.
So do not get discouraged too quickly, when you don't see improvement for a few days!
Important: if your pulse is higher (5 to 8 beats per minute) today than yesterday instead of lower this could mean you are overdoing it. Take a rest today and check your pulse again the next day. When it is back to its old level you are ready for your next hard run again.
Beginner Running Tip 6 : Keep a Running Log
For many runners, keeping a running log is an excellent way to keep track of their progress.
In a running log you enter basic information about your runs.
For example: distance, time and type of workout.
You can also be more comprehensive and regularly put in your weight and pulse.
It is extremely motivating to see your mileage increase and your weight and pulse decrease as your running program progresses !
Just a tip: don’t go off buying a running log. You can easily make up your own training log with pen and paper or in a computer spreadsheet.
Beginner Running Tip 7 : Listen to Your Body
Probably one of the most ignored tips for beginning runners is to listen to your body.
In the top 5 tips for starting runners, this one would top the list.
Of course, when you run you are bound to get tired and you can experience muscle pains afterwards. That’s fine. To a certain extent. However, when you, during or after your run, feel dizzy, or when you experience pain in your chest area, your back or your legs, beware!
Take it real easy:
Take care of yourself. You only have one body and one life. Running is a great healthy activity, but in your enthusiasm (too much too soon) you can harm yourself. Follow one of my beginner’s training schedules to avoid injuries. Even then, LISTEN TO YOUR BODY !
Learn to listen to your body and you will be your own best coach who can tell you to keep on going or to stop.
Beginner Running Tip 8 : Low Intensity
Another cause of problems with beginning runners is that they start at a too high intensity. They decide on a certain running route and measure their time on every run. Everything needs to be speed, speed, speed.
If you are a starter, you are far better off doing low intensity runs for a number of reasons :
Beginner Running Tip 9 : Regular Workouts
Regular workouts are an important key to your progress. When running for fitness it is far better to workout three or four times a week for thirty minutes than to do one two-hour training per week.
As a starting runner, you will not have the stamina to go for two hours in a row anyway. But studies have shown that multiple short workouts are more beneficial than one long haul.
It's got to do with consistency,with building up stamina and to get your body used to the regular exercise, rather than shocking it once a week or once every few weeks. The "shock therapy" does not help you build up your fitness and gives you a higher risk of injury.
Make sure that you follow a good running schedule which takes care of a slow and regular build up.
Check here for good beginners running programs.
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