The Complete (Concise) Guide to Getting Started Running
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arguablysamson
Posts: 1,709 Member
But first, let's determine why you should make running a priority--this should NOT be thought to conflict with my article on not exercising if you have lots of weight to lose--you SHOULD NOT be doing anymore than walking if you are in the loss phase. This is for those looking to boost their fitness, having transitioned into light losses (25 lbs or less) or are maintaining.
The biggest reason to run is that running is a super-booster of your metabolism, and almost literally, a fountain of youth. You might burn more than several hundred calories during a run, but afterwards, you burn about 50 calories for the next four hours and 25 calories for the four after that. And this means not necessarily running fast, just running by very light jogging. Level of exertion matters, but running will up the demand you can put on your body in time.
Running strengthens joints, cartilage, and muscles -- not to mention the heart, the most important muscle - and will stimulate muscle gains in every muscle group in your entire body. You will notice the "pumped" look several days after a good run. Running also provides meditation and perspective. It eats away at useless activities you would otherwise be wasting time with and can provide time to bolster thinking on important matters. Yes, running stimulates the brain.
So, you want to run, but aren't there yet endurance-wise? Well, walk. Walk 30 minutes solid at the fastest pace you are able to without stopping or stalling. Put an ipod on and listen to music, or better yet, listen to audiobooks and get smarter while doing so. Two weeks later, increase this time to 1 hour, followed by another 30-minute increase at the six-week interval. After you hit the two-month mark, it is time to walk-run.
Now with running, let's establish some initial precautions; first, run with good shoes and stretch first. Stretching should be at least five minutes, or ten minutes ideally. Second, make sure you are hydrated, but make sure you haven't eaten within the last four hours before (or more). Map out a safe, level track and either have a MapMyRun type app or know the distance. You will be increasing it as time passes.
Begin by walking for the first ten minutes, then transition to a light jog. Maintain this for as long as you can, and then rest. Do your best, but don't overexert. Do this between twice and three times a week with an off-day in between. or, you can put the run days together, depending on your age and health conditions and how well you heal. You may have to give yourself weeks off should you develop shin splints or other conditions. If that happens, no worries. Give yourself the time to get well.
As you gradually are able to run for longer periods of your walk-run, you will eventually be able to complete an entire 1/4 mile of straight, stop-free running, followed by 1/2 mile, 1 mile, etc. Expect setbacks, but the biggest way to advance yourself as a runner is to run with someone--and not on a treadmill, which takes away the footwork and much of the needed effort. Your ability to adjust footing and be able to talk casually while jogging is a mental boosting effort. It keeps you extra-sharp and versatile. As you run more, you can increase speeds and challenge yourself by being able to carry on conversations and deliberate on more mentally taxing matters. Eventually, you can track your mile time and observe yourself running your lap faster. By then, you can bring in short-range sprinting and work on nothing but speed. Avoid doing this more than once every two weeks at first, as injury becomes a very serious concern here.
The ability to run...effortlessly and gracefully...while building up your body and honing it into the conquering animated machine that it can be, is a quest everyone should strive for. The ability to forge endurance is the ultimate life-enhancing strength.
The biggest reason to run is that running is a super-booster of your metabolism, and almost literally, a fountain of youth. You might burn more than several hundred calories during a run, but afterwards, you burn about 50 calories for the next four hours and 25 calories for the four after that. And this means not necessarily running fast, just running by very light jogging. Level of exertion matters, but running will up the demand you can put on your body in time.
Running strengthens joints, cartilage, and muscles -- not to mention the heart, the most important muscle - and will stimulate muscle gains in every muscle group in your entire body. You will notice the "pumped" look several days after a good run. Running also provides meditation and perspective. It eats away at useless activities you would otherwise be wasting time with and can provide time to bolster thinking on important matters. Yes, running stimulates the brain.
So, you want to run, but aren't there yet endurance-wise? Well, walk. Walk 30 minutes solid at the fastest pace you are able to without stopping or stalling. Put an ipod on and listen to music, or better yet, listen to audiobooks and get smarter while doing so. Two weeks later, increase this time to 1 hour, followed by another 30-minute increase at the six-week interval. After you hit the two-month mark, it is time to walk-run.
Now with running, let's establish some initial precautions; first, run with good shoes and stretch first. Stretching should be at least five minutes, or ten minutes ideally. Second, make sure you are hydrated, but make sure you haven't eaten within the last four hours before (or more). Map out a safe, level track and either have a MapMyRun type app or know the distance. You will be increasing it as time passes.
Begin by walking for the first ten minutes, then transition to a light jog. Maintain this for as long as you can, and then rest. Do your best, but don't overexert. Do this between twice and three times a week with an off-day in between. or, you can put the run days together, depending on your age and health conditions and how well you heal. You may have to give yourself weeks off should you develop shin splints or other conditions. If that happens, no worries. Give yourself the time to get well.
As you gradually are able to run for longer periods of your walk-run, you will eventually be able to complete an entire 1/4 mile of straight, stop-free running, followed by 1/2 mile, 1 mile, etc. Expect setbacks, but the biggest way to advance yourself as a runner is to run with someone--and not on a treadmill, which takes away the footwork and much of the needed effort. Your ability to adjust footing and be able to talk casually while jogging is a mental boosting effort. It keeps you extra-sharp and versatile. As you run more, you can increase speeds and challenge yourself by being able to carry on conversations and deliberate on more mentally taxing matters. Eventually, you can track your mile time and observe yourself running your lap faster. By then, you can bring in short-range sprinting and work on nothing but speed. Avoid doing this more than once every two weeks at first, as injury becomes a very serious concern here.
The ability to run...effortlessly and gracefully...while building up your body and honing it into the conquering animated machine that it can be, is a quest everyone should strive for. The ability to forge endurance is the ultimate life-enhancing strength.
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