How to running Information

Most runners should train the same way that competitive runners do, even if they jog only for fitness. Here’s a program that you can follow even if you do not plan to compete. First get a physical exam to assure that you are healthy. Then start out by running every other day until your legs feel tired or hurt. Gradually work up to the point where you can run for thirty continuous minutes.

Then start your training program. Plan one fast and one long workout a week. The other workouts should be at a slower pace and can be skipped if you feel tired. Your fast run can be on Wednesday and your long run on Sunday. Wednesdays, start out slowly and gradually increase the pace until you start to feel uncomfortable as you breathe hard and your muscles start to hurt. Slow down until you recover and gradually pick up the pace again. Repeat until your legs start to feel heavy.

Each week try to improve by spending more time running fast and less time running slow. Take the next day, Thursday, off because your legs will be sore. On Friday and Saturday, jog slowly a short distance. On Sunday, try to run for 30 minutes, and each week, extend the time running until you can stay out for 60 to 90 minutes or more of brisk running. Take the next day off. Then jog slowly on Tuesday and try to run fast again on Wednesday. The same principles can be applied to any endurance sport you use for fitness, such as cycling, rowing or swimming.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties. For more information and hundreds of fitness and health reports, visit http://www.DrMirkin.com

Free weekly newsletter on fitness, health, and nutrition.

Share This

Too many people have the misconception that running has to be hard work. This tiny detail prevents many people from taking up the sport and leading a much better, healthier life. Afterall, we would all like to lose a bit of flab and live a little longer and running can help you do this. The saying ‘no pain, no gain, is nonsense. Believe me.

Calories

The fact of the matter is, if you have little time to exercise, running is for you. It burns more calories than any other exercise minute for minute. If you ran 1 mile, you would burn 100kcal. This could take anything from 6-10 minutes. Compare this with cycling, where you would have to cycle 3-4 miles to produce the same result. Running also gives the heart a better work out too, helping you become more fitter. The good news is, you don’t have to run fast to burn these calories because you are still covering the same distance.

Running also improves your metabolism, you will burn calories at an elevated rate for hours after running. This fine sport will also build more muscle at a faster rate than swimming and other sports. Muscle is what burns calories, in fact, muscle burns 10x more calories a day than fat. As running produces plenty of muscle, this is what you want to do.

Train, Don’t Strain

To become fit from running, you have to elevate your heart rate and so, produce a “training effect”. To do this, you don’t, and shouldn’t run as fast as possible. In fact, you should run at 60% of your maximum heart rate. Your maximum heart rate or (MHR), is your heart rate when you are exercising as hard as you can. And it doesn’t matter who you are, as long as your in that 60% zone, your body will benefit. In fact, the only sport better than running for fitness is cross country skiing, and let’s face it, who has both the snow and money!?

Some common misconceptions about running:

• That it ‘damages joints’. Research has shown that bone density increases with running, thus preventing bone disease.
• Running can give you ‘heart problems’. False, as long as you are in the 60% zone or go at your own pace, only benefits can result.
• Running makes women ‘bulky’. This is impossible as a females hormones simply prevent this from happening.

Some benefits of running:

• Boosts the immune system.
• Helps prevent diabetes.
• Helps prevent obesity.
• Improves appearance.
• Improves digestion.
• Improves lung efficiency.
• Improves psychological well-being.
• Improves quality of life.
• Improves quality of sleep.
• Improves strength and endurance.
• Increases HDL cholesterol and lowers LDL cholesterol.
• Increases life expectancy.
• Reduces risk of cancers.
• Reduces risk of heart disease.
• Reduces risk of high blood pressure.
• Slows aging.
• Strengthens bone, tendons and ligaments.

For more information on running for beginners, please visit: www.Running4Beginners.Co.Uk

Share This