Thursday, May 13, 2010

A Good Beginner Running Program

A Good Beginner Running Program has you not confused, but happy and motivated. It has you working at a pace that you can handle and is forgiving when you cannot commit all the time. It should feel comfortable and easy to understand so that you know what you are doing each week.

For Example: 
The days you run, the mileage of each day, and what challenges each day presents.

This  takes the pressure off your schedule. You won't have to wonder about the what, where or how you are going to run for the day.  It's all set up, there is no mistaking what you have to do. When you get accustom to your schedule it forms a habit and becomes an easy beginner running program.

Never Forget
 The goal in any running program is to have fun, get healthy and stay committed! When things start to get stressed, then it is time to stop and change your running program.

Some Good Advice
Adjust the program yourself and make it so that you are motivated and happy doing your running program.  For a new runner, my program will enhance your walk to a run and have you running in 6 weeks - for at least 30 minutes - 3 or 4 times per week.
If you want to experience a more refined program try Jago Holmes Couch to 5K program. They are both good beginner running programs!

Some Benefits of Running?
  • You should after about 6 weeks see weight start to come off.
  •  You are changing your life, so you will be thinking more about your diet and what foods will benefit you.Sometimes you may not lose weight in the beginning, but once you get to the 6 week stage the weight falls off.
  • You will feel happier knowing that you are doing your body and your life good!

The Beginner Running Program
So this is how it's going to go...You will want to track your mileage and put it on your dailymile
or a journal. Something that you can easily track your progress in.
Some of you may want to use a runner's watch, so that you can see your mileage. 
There are plenty of gadgets out there that you can use to track your program. Don't be discouraged if you don't have the trendy gadgets, they all do about the same thing.
You basically want to know your:
Date - The day of your exercise
Time - how long to walk or run/walk
Distance - Km/Miles

These are optional:
Calories burned
Pace (How fast you are going.)

If you don't have access to a runner's watch that's OK.
No problem...
Just mark your distance using your car's odometer. Some parks or school tracks have the distances marked?
Tip: 1 distance around a track is 1/4 of a mile.
Don't forget to check when you left, so you can time your run too or bring your watch.
The plan for the Newbie - your first full week starting on a Sunday or Monday.
  • Do stretches  5 to 10 minutes 
  • Walk for a nice 10 minutes in the beginning
  • Pick up your pace to a jog for only a minute
  • Walk for 2minutes
  • Keep repeating this for a total of an half hour

The Plan for the Come Back Runner - your first full week starting on a Sunday or Monday.
It's a Long Term Goal 
  • Stretches for 5 to 10 minutes
  • walk for 10 minutes in the beginning
  • Run for 30 minutes, but every 10 minutes walk for 1minute. OR Run for 10 to 15 minutes with a stretch/walk break in between.
  • Total walks are 3 or more if needed.
  • Cool down and walk for 15 more minutes.
Total workout is 45 minutes every Sunday, Tuesday and Saturday
On your rest days try to be active either walking or cross-training.
Try to stay relaxed when you run and don't think speed, make the run comfortable enough so that you are able to talk to yourself out-loud or with another person without excessive panting.
Things to watch out for:

If you are feeling light headed, experience a headache or any type of intense pain, STOP and go back to walking or rest.
If you feel there is any concern about the way that you are feeling, inform your doctor immediately.

(There are risk factors to consider while exercising, so I urge every one of you to get that MEDICAL check-up!)

  • Smoking
  • High Blood Pressure
  • High Blood Cholesterol
  • Over weight/Obesity
  • Diabetes
  • Stress
  • Alcohol
All of these in excess have a potential to aggravate an exercise program.

I'm glad you are doing this, you will happy you did too!

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