Tips for someone who wants to learn to run.
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M$9 Answers
But before you start, it will be helpful to have the basics knowledge about running (for more serious participant that will train for any organized competition) or jogging (for more casual participants that jog for fun, lose weight or to relieve stress)
A. Types of Running
1. For Beginners - Casual jogging and Treadmill running
2. For More Serious Sports man or woman - 10km run, half or full marathon, trail running etc..
B. Benefits of Jogging
Personally, I jog to relieve stress and to improve my mood. Regular Jogging will stimulate your brain and body to produce feel-good chemical such as endorphins that will help you to lower stress and reduce negative emotion.
Other benefis of jogging or running include better cardiovascular system, to burn fat and reduce weight, to tone your muscles and to improve sleep.
Another intangible benefit of Jogging is improved self-esteem and self worth. You will feel more outgoing because of your incresased energy and a better physique.
http://www.joggingforbeginners.com/benefits-of-jogging.html
C. Important Tips for Joggers or Runners:
1. Proper Warm Up or streching for 5-10 minutes before you start to avoid injuries
The warm up and streching activities are a crucial part of jogging or running. The importance of warm up routine should not be under estimated if you want to minimize your injury risks. Light areobic exercise follow by streching must be carreid out before you start to jog or run.
2. Choose a Safe and Familiar Jogging Routes
For beginners, it is advisable to jog on a flat and familiar terrain or neighbourhood to avoid running into cracks and pot holes that will lead to injuries.
Also, do remember to wear light or bright color clothings or wear reflective vest if you plan to jog or run in the late evening. I was almost knocked down by a cyclist when I was jogging in a path that was not well lit a couple of months ago.
3. Do not Over-exert Yourself and Know Your Limits
Start with a slower pace and try not to jog or run more than 60 minutes continuously if this is your first few trial runs. From my observations, most of the beginners who are not active sport man or woman will find it difficult to jog more than 15 minutes continuously. You can gradually increase to jog for an hour or two after you have tried it out for at least a few weeks. For beginners, try to jog on alternate days or take at least a day off and not to jog continuously for a week.
Just like taking up any other sport activities, try not to do too much too soon.
http://running.about.com/od/runningforbeginners/ss/runningmistakes_2.htm
D. Tips on Getting a Good pair of Running shoe
Most of the Sports shoes are not built for multiple purposes, please try not to jog or run with your basketball or tennis shoes. Running with the wrong type of shoes for a long period of time will lead to feet or leg injuries.
Do shop around and ask for assistance from a few sports retails shops before you decide on what to purchase. Go to the following sites for more details:
http://www.joggingforbeginners.com/jogging-shoes.html
http://running.about.com/od/shoesapparelandgear/ht/runningshoe.htm
If you plan to learn more about jogging or running, please refer to the following sites for more details:
http://running.about.com/od/runningforbeginners/u/Beginners.htm
http://running.about.com/od/runningforbeginners/a/whatisrunning.htm
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M$
- Don't run alone. Especially while training, you need companionship. Running together will not only be fun, it will also help you to keep up the frequency, even if you don't like to go running that day. You can encourage each other. Plus, it's also a good measurement on how well your condition is. You should be able to run and talk at the same time, otherwise you are running too fast. You can either run with a friend, or join a running-club, There are literally thousands, that start training-courses regularly.
- Set a goal. Make it a tangable goal, like being able to run a 5km distance in three months' time.
- Set a training schedule. There are dozens of training schedules to be found on the internet. They are all relatively similar, and start off with an interval-training, and have longer running periods as weeks progress.
Check http://www.coolrunning.com/engine/2/2_3/181.shtml for a nine-week running plan.
- Stick to the plan. This is the hardest part. The first week you might have the idea you can run much faster and longer than the schedule tells you. Don't do more than the schedule says. Your over-enthusiasm will pay-back later on during the training. If you carefully stick to the plan, you'll be running 5 km within the set time limit of three months. After that, you can relatively easily prolong that 5km to whatever distance you want.
Enjoy!
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M$
Hey, @mith thanks for a good answer...
View my nomination here answer-of-the-day-contest-september-29-th
There is a book by Danny and Katherine Dreyer that is pretty good. You can go to chirunning.com to get more information.
They also provide workshops, you can see if there is one near you with the following link:
http://www.chirunning.com/shop/pages.php?pageid=3
Also, here is a quick (2 min) tutorial that can get you started.
http://www.youtube.com/watch?v=_UYkAB18wgs
Good luck!
www.chirunning.com
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M$
Practice makes perfect that's why at least running for 1-2 hours a day would really help you to be a good runner. Good luck! :)
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M$
Thanks Mike !
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M$You can leave an optional "tip" with Mahalo's virtual currency, Mahalo Dollars. If you are asking a difficult question that might require some research, or if you'd like a wide variety of feedback, a higher tip often leads to more answers to your question.
M$1. Run with a buddy, at your pace for shorter runs and maybe one slightly faster for longer runs so that you can not flat-out sprint with him/her but be challenged to reach your top potential
2. Run in the shade!! Running in the straight sun is not fun, I can tell you
3. Fog is your friend
4. Run on asphalt when no grass is available, and dirt after that- concrete is awful for both your knees and shins
5. Beach runs tone your indurance and help you learn to run with high knees
6. At times, take shorter runs to give your body a break; you could run four smaller runs in place fo your regular one long run
7. Walk/stretch when you need to, it is no shame to have a cramp and need to rest
8. Drink water constantly!! When you drink water all the time, your tisues are filled with it, when you just drink before a run you have it all sloshing in your stomach and will only get cramps
9. Concentrate on Carbs and Protiens before a big run and balanced eating all the time
10. Run at your pace in a way that you can deal with, don't push yourself too hard especially if you have lots of pain. Listen to your body!! If you pull a muscle, don't run! stretch it out and nurse yourself back to health. You are your own runner, and not anyone else, don't try to be what you cannot achieve without injuring yourself....
Hope that can help, remember, the only way you get better is through practice and carign for your body. You put junk in, your exercise is gonna be just that, junk.
You can leave an optional "tip" with Mahalo's virtual currency, Mahalo Dollars. If you are asking a difficult question that might require some research, or if you'd like a wide variety of feedback, a higher tip often leads to more answers to your question.
M$You can leave an optional "tip" with Mahalo's virtual currency, Mahalo Dollars. If you are asking a difficult question that might require some research, or if you'd like a wide variety of feedback, a higher tip often leads to more answers to your question.
M$You can leave an optional "tip" with Mahalo's virtual currency, Mahalo Dollars. If you are asking a difficult question that might require some research, or if you'd like a wide variety of feedback, a higher tip often leads to more answers to your question.
M$
Many Thanks and Mucho Gracias!