- Exercise & Fitness
Running Guide For Beginners
All of us "curvy" girls have done it... We've seen a beautiful, slender woman running down the street in her shorts, tank top and expensive running shoes and wished we could do that. Well, get off the couch girls, because we are every bit as worthy of getting a running high as those skinny girls! Follow these tried and tested tips and start hitting the pavement!
Without the proper running gear, you are more likely to feel self-conscious, uncomfortable and easily defeated. So, survey your closet for a comfortable t-shirt and cotton athletic pants or leggings. Make sure the material is light, breathable and wicks away moisture. When you're starting out you may opt for some looser fitting clothing, but I guarantee as you start running more and those pounds start melting away, you'll be trading in your cotton for lycra!
Maybe springing for an entire new outfit is not in your budget, but don't skimp on the shoes. The proper footwear is essential in preventing injury, supporting proper form and just plain comfort. Shop around for some sales on a good, flexible, breathable running shoe. Many athletic shoe stores will have experienced sales people to assist you in finding the right shoe for you.
Start Slow But Steady
The number one reason for failure in beginner runners is due to them pushing themselves too hard, too fast and then they either get injured or just give up. If you haven't run in a long time, you have to recondition your entire body and especially your lungs.
Own the Wog
The fine art of walking/jogging is what I lovingly call the wog. When you're starting out, the most important goal is to just keep moving. Walk for awhile, build into a wog, and when you're ready, start running. If after a few minutes you need to slow down, there is no shame in it. If you commit to jogging a few times a week, you'll be able to go longer and eventually faster.
Coin the Combo
After you've mastered movement for more than 30 mins, you can begin interval training. Start walking for two minutes and then switch it up and jog or run for five. Eventually you'll extend your running time and shorten the walking. Before you know it, you'll be jogging with confidence!
Warning: Once you do start running for longer periods of time and reach your goals, you may get hooked!
How many days per week do you participate in cardiovascular excersice
Stomp Down Those Barriers
Running is definitely a mind over matter sport. At times you will feel uncomfortable and want to give up, but you have to tell yourself that you can do this. When your body feels like it's resisting, take it as a positive sign that it is preparing to be stronger and better. If your calves feel tight, focus on your breathing or focus on a vantage point in front of you. After a few minutes, that pain will fade and you'll have a new burst of energy.
Listen to Your Body!
Although you it is normal to feel some muscle and joint pain when running, you must listen to your body. If you are experiencing above normal levels of pain or irregular breathing, slow down immediately. Also make sure to consult a physician before starting any excercise regimine.