Essential guidelines for new runners
1. Warm up
Always warm up before exercise. This allows your body to prepare by increasing its core temperature,sending blood to the necessary muscle groups and gradually increasing the heartbeat. A good warm-up includes a period of brisk walking and some dynamic stretches (for example, high knee walks and walking lunges).
2. Build up gradually
Running is a challenging sport, and should be introduced gradually. Start with walk/run sessions – for example, walk for five minutes and jog for two minutes for a half-hour period. After a couple of weeks, increase the intensity slightly, so
you walk for four minutes and run for three.
3. Set realistic goals
Setting a goal will help structure your training, but ensure it’s realistic and achievable or you’re setting yourself up for failure. Good examples for beginners include:
• I’ll practise my running three times per week.
• In In eight weeks, I’ll be able to run for eight minutes continuously.
• In three months, I’ll complete a 5K run (time isn’t important at this stage).
• In In six months, I’ll run 5K in less than 30 minutes.
4. Allow time for a cool-down
Your body needs time to gradually return all systems to normal. Walking for a period of five or six minutes will allow your blood to gradually return from your legs to your stomach and other organs. If you stop running and sit straight down, the blood can pool in your legs and leave you light-headed.
5. Stretch
Even if you’re pushed for time, at least stretch the muscles you have worked out – primarily your calves, quads (front thighs), hamstrings (back thighs) and lower back.
6. Be nice to yourself! Listen to your body, and if you’re really tired and the feeling doesn’t improve within 10 minutes of
exercise, then leave it for another day. Your body also needs rest, so be sure to have at least two days per week off. If you have a bad run one day, shrug your shoulders and accept that we all have good days and bad, so look forward to your next good day!
Content provided by Women's Running
Content provided by Women's Running
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