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60 seconds to teach a beginner
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2. Go to a proper running shop (not a sports chain) They are not as intimidating or as pushy as you think and they will make sure you get the right shoes.
3. Set a goal
4. Tell everyone about it to keep you motivated
5. Enter a race (These are not as intimidating as you think) but only race yourself.
6. Buy the Runners World Guide to Running. (I'm not just brown nosing, this was the best tenner I ever spent and I refer to it daily)
7. Prepare to be amazed and addicted.
take a bike out to a beauty spot (take a lock with) or somewhere you have not been for a while and enjoy all the things you miss when in the car.
Breathe.
Water is your best friend.
Never eat yellow snow.
1. Run three times per week.
2. Build up to 30 minutes per session, comfortable, easy running.
3. Now split the sessions:
a) Take one of those sessions and slowly build up to 1 hour, comfortable, easy running.
b) Take another session, and do this : 10 mins warm-up, 5x1 minute 'faster than is comfortable', with 1 minute jog/walk recovery in between, 10 minutes warm-down.
c) Treat the third session as an 'as you feel' run, for 30 minutes.
Points:
- Build-up in your own time, there is no rush.
- Forget about mileage, think about time on feet.
- Wear decent running shoes!
- Concentrate on good technique, remain light on your feet, run tall.
- Try to run a good proportion off-road (e.g grass, trails).
- Wear a smile!
At the end of this, you will have a base on which to train for a 10K race.
Increase mileage slowly - don't overtrain.
Get decent kit.
Try listening to music as you go.
Enter some races.
Latch onto friends / acquantancies who run.
When you feel ready to push a little do it within sight of home its a good feeling to know after a good run that you can pick up the pace at the end{i wish i had a pound for the times i have heard "i went off to fast and struggled the rest of the way round"}
Be patient and let your fitness build up and you will ENJOY
If you tape the TV shows and don't watch tele, how is that going to work?
Life's priorities don't come easy eh?
Let's have a poll, east enders or running?
which is best?
Do not expect to be able to more than others about you.
Enjoy the run is very important.
When you return stretch the legs andwarm down.
Set yourself a goal - a 5k charity race is fun and manageable after a couple of months.
Walk when you need to! Listen to your body and remember to eat something about 30 mins to an hour before you go.
Drink plenty - even when you're a beginner you'll need more water than you think. If you're thirsty you're already dehydrated.
Rest days are just as important as running days - if your muscles are fatigued you won't enjoy it, and you run the risk of hurting yourself.
Enjoy it!!
Oh, and proper shoes...
Plus you get to practice the annoying smug grin when you see someone you know.:D
Use walking breaks to help you increase your distance - break up a thirty minute run into three ten minute runs with a 1 minute walk in between and you'll still cover the distance instead of getting fed up & giving in.
Just do it!!
(When you reach your first solid 30 to 60 minute run think about these.)
Cross train.
A little cycling (for low impact training) will allow your legs a break as you increase the frequency of your training.
Core Stability.
Smooth and even exercises which focus on the abs, obliques, gluts, hams etc will help reduce injury and build co-ordination and strength - Body weight only!
I'd say: Running is the
Best way to control your weight
Best way to build great looking legs
Best way to be fit and enjoy life
:-)
Don't worry about what the public will think - you're the one out running, they're the lazy sods who can't be bothered. They won't notice you anyway, except to compliment you on your legs occasionally.
Oh, and move to a nice park of town with lots of parks/sports fields/woods
b) Its not a crime to miss a run if you dont feel up to it, Give yourself the day off - and tomorrow you will run better if you feel better!
c) Running for pleasure should be just that; so remember to enjoy yourself!
d) Keep a diary and browse it on the occasions to see how far you've come when you need a boost.
Everything that everyone has said I second. The only thing I've got to add is let yourself daydream to get yourself through more taxing times/boring long runs.
A personal favourite is I imagine my running partner is Nigel Harman/Richard Armitage/Dermot O'Leary (I'm fickle so it varies greatly) The thought of getting all sweaty and breathless alongside any of those usually keeps me going when I feel like catching a bus home.
Can't believe I'm putting this, but hey - in my opinion it's valid advice! Daydreaming has gotten my through many a boring run.
Got good shoes
Stretch every day. 9Walk to work as a warm up 1hr)
But still I run for 1 min and I am panting. Have been told in though the nose out though the mouth DEEEEEEP breathing.
But I can't. How do I control my breathing?
Any ideas Pleeeeeeeese.
Want to keep running but feel like I walk more than run.