- Exercise & Fitness
Running For Dummies
We should all do more to exercise and as you get older it becomes even more important that we do,there are various forms of exercise we could take such as swimming,walking the dog or just climbing stairs instead of taking the lift.For me running is the one exercise that can increase your stamina and fitness ten fold in a matter of weeks,sure its hard and after your first run you will feel like dying and you will curse me and my stupid information,but you need to push past that as once you have been running for a month or so you will notice a difference in your fitness and from there you can only go up.I will give you an example:I started running several years ago and my first real experience was when i was asked by an instructor to do a gentle jog on a running machine for 5 minutes,That is a long time when you don't run at all,when i had finished i was sweating profusely and it took me at least 15 minutes to recover and get my breath back and it knackered me for the entire evening as well as killing my legs for days after,4 weeks later the same 5 minute warm up was now 10 minutes at a good pace and it was only taking me 2 minutes to recover.You will reap the benefits if you stick with it.What i will let you know in this hub is how to start out,what clothing and footwear you will require and how to go about deciding where and how to run.
Where do i start running,well i started out in the gym as i needed a bit of motivation from the instructor but to be honest i prefer running outdoors for several reasons,its cooler,its tougher,and you have more to look at as running on a machine can be one of the most boring tasks ever.But the choice is up to you,perhaps do what i did and start out in the gym and then when you have more confidence to motivate yourself then move it into the open air and pick anywhere you like,parks,sidewalk,countryside, wherever.
Getting Kitted Out
Now wherever you decide to do your running,you are going to need some kit to run in,firstly you will need some loose fitting shorts of some kind and an airtex T-shirt to keep the sweat away from your body making it less prone to cling to you,plus the number one item is a decent pair of running shoes,i cant stress how important this is as if you don't get the shoes right you could end up damaging your knees or worse,you need plenty of protection against the constant battering your knees will absorb so don't skimp when it comes to buying running shoes.There are certain shops out there that will tailor shoes to fit your running style,they will simply watch the way you run as everyone lands their feet differently and then they will sell you a shoe designed to combat the different way your feet land thus preventing injury.
Pick a routine then stick to it,so first things first pick out a route and don't deviate for the first few weeks.Now you can start out walking the route so you know it well,then add a gentle run for a period of a couple of minutes just to get the body shocked a little bit.When ready try and run at a steady pace that is comfortable for you and run for approx 5 minutes,now when you have finished that time yourself and see how long it takes you to recover (ie not out of breath,heart rate normal) then note that,now run 3 times a week to begin with as you need to allow your body time to rest,on the second week time how long it takes you to recover and when you see that you are recovering quicker then try and run for another couple of minutes,over a period of 4-6 weeks you should of been able to build it up to 10 minutes running at an even pace of approx 10kph.And that's it really the rest is up to you,every time your recovery rate decreases it is your body's way of telling you that it can take a bit more,it is also a sure fire sign of your fitness increasing.Every 4-6months give your body a week off to recover fully,then start again,any longer than 2 weeks and your fitness levels will drop.Good luck!