Learning To Run Will Help You Lose Weight And Feel Great - While Having FUN!
Learning to run is an important part of your home fitness training. It allows you to...
- Gain fitness
- Lose weight
- Feel great about yourself.
- Prevent disease
- Change your body shape
- Have fun!
- And more...
There's so many benefits to it!
And here is a specific list of running health benefits.
We know that running, for beginners, can be daunting. But there's nothing to be worried about. All you need to know are a few simple concepts. Check out our best running tips below...
How To Build A Running Program
Building a running program takes 3 simple steps.
STEP 1. Select A Goal
Here's some examples of common goals. You may want to swipe one of these or you can invent your own.
- Running 5km.
- Running for 30 mins.
- Being able to run a half marathon.
STEP 2. Find Out Your Current Running Ability
Doing a few practice runs before you start into your program is a good idea. It gets your body used to running and it also helps you find a rough starting point to base your program on.
Haven't run for a long time?
That's okay, just take it real slow and allow yourself time to adjust. You don't want to overdo it in the early stages of learning to run by being too ambitious...The last thing you want is an injury which will set you back even longer than taking it slow.
STEP 3. Select a Realistic Time-Frame To Achieve Your Goal
Everyone gets fitter at different rates, so there's no knowing how long you'll take to reach your goal. But, to give you an idea of what a reasonable rate of improvement is, here are some figures... Feel free to adjust these for yourself.
- Add 1 week for every 2 mins increase in running time.
- Add 2.5 weeks for every 1km increase in distance.
- Add 4 weeks for every 1 mile increase in distance.
Finished the 3 steps?
To help you build a running program, you can use our aerobic exercise program builder. Just put the required information into the form and it will build a program for you. Easy-peasy-lemon-squeezy!
Select Suitable Clothing & Shoes
The ideal clothing keeps you comfortable while you run. You'll want something that...
- Is light
- Allows you to move easily
- Keeps you cool when you run. You're gonna sweat!
- Is reflective - If you're a night-runner you don't want to be hit by cars...well, you don't want to be hit by cars no-matter who you are!
One of the most critical parts of learning to run is selecting good running shoes. Your running shoes are there to protect your feet and stop your body from taking too much impact. They will do a lot to protect you from injury.
Selecting the best running shoes for you, requires looking at your running style and seeing which way your foot rolls when it strikes the ground. The best people to help you with that are in specialty running shoe stores.
Warming Up / Cooling Down / Stretching
To protect yourself from running injuries it's important that you learn how to warm up and cool down correctly.
Use this method before your run...
- Run at 60% speed for 10 mins.
- Once your body has warmed up a bit, do these stretches for runners.
- Start your run.
And after your run...
- Run at 30% speed for 2-3 mins to cool your body down.
- Then try these running stretches to keep your body from seizing up.
Learning to run efficiently will make running a much more enjoyable activity for you. It will protect you from injury and save you a lot of frustration.
Posture: You should be tall, straight and looking ahead of you.
Arms: Your elbows should be bent at roughly 90 degrees. Make sure your arms only move in a forward/backward motion - Not side-to-side. Make sure your elbow never moves in front of your abdominal area.
Legs: Keep your feet facing forward and run by landing on the ball/middle of your foot first. When bringing your back leg forwards, keep your shin parallel to the ground.
Rhythm: Keeping a steady rhythm or cadence helps a lot. If you stop and start or go from slow to fast to slow again you're going to give your body a tough time. It's much easier if you keep to the same speed.
And most importantly - Relax! Don't run like a robot.
In the beginning, when you're still just learning to run, it will be easy to keep motivated. Things are interesting and you'll make progress quickly. But after a while, you may find yourself slacking. Luckily, there are some tricks which make it easier to stick to running...
- Use a routine, do it every morning as soon as you get up. This tends to make you feel good for the rest of the day.
- Build some decent fitness training plans to keep track of your progress and improvements.
- What are friends for? Running with... right?! Believe us, it's tonnes more fun when you do it with friends. Friends also act as a binder to your running program. You're obliged to run once you've commited to it.
- Get an ipod! Shaye swears by them. She says it's much easier to run when you can't hear yourself panting. You trick your body into thinking that you're not tired. Sounds funny but it works.
Excellent, now that you know the theory of how to start running it's time to hit the pavement...that's where you really start learning to run...Have fun!
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