Beginning a running routine can be overwhelming. However, most people make it much harder than it needs to be. Running is all about the strength of your muscles and your body’s ability to process oxygen.
Taken together, the whole running concept can be a little more manageable.
First, strengthening your muscles is a core concept to running. As you know, the more weight you carry the more work your body does. Once you start running it will be amazing to watch your extra pounds shed away.
This is your body acclimating itself to your increased energy level. So any running routine you actively pursue should have cross training to help increase the strength of your legs, hips, thighs and core.
Cross training is simply a different way to work the same muscles. It should be done two or three times a week to keep your running routine balanced.
The most common mistake that new runners make is doing too much too fast. Some people just get out the front door and run at top speed till they peter out. They might do this for a couple days, get frustrated and give up.
Though it is a great effort, it is all wrong.
The first time you run, you should walk. Stretch thoroughly and then go for a brisk walk. As you feel comfortable throw in a few 15-30 moderate jogs for every 3-4 minutes of walking.
Try to keep your energy level consistent as you transition from jogging to walking.
If you jog so fast that you walk slower to catch your breath, you went too fast. Eventually work up this walk/jog to a 30 sec jog for 2 minute walk. Try increasing the jog portion and decreasing the walk portion at your pace. Eventually you can jog for a few minutes straight.
Even the most accomplished athletes use a walk/jog routine for endurance running. There is no shame in walking a portion of your jog. It will prevent many injuries and sustain you for longer distances.
Here is a sample of a good running routine:
Sunday – Rest
Monday – Walk/Jog 30 min
Tuesday – Cross Train
Wednesday – Walk/Jog 30 min
Thursday – Cross Train
Friday – Long Run (Walk/Jog 60 min)
Saturday – Cross Train
Again cross training can be any exercise that works the same muscle in a different way. For runners this can be swimming or using an elliptical machine.
Long runs are great for building your endurance. Plus, it is typically easy to choose one longer run to challenge yourself rather than finding time to walk so much throughout the week.
The absolutely most important thing to remember is that any running routine is for the long haul. Don’t worry about next week.
Even those in top shape don’t train less than a few weeks to compete in races. Give yourself room and time to grow.
And remember slow and steady always wins!
