Good article. I need to get back into the running but have just not been able to due to all the 'stuff' going on in my life.
Good advice and common sense. I advocate the Cadence Revolution-which is a free podcast from the US. The music is for spinning but you get the warm up...constant steady beat for a good run...and 10 minutes of warm down. Try it-its great!
Thanks for this. As a new runner it has inspired me and given plenty of tips - namely to enjoy running and not fret about the technicalities too much at this time. I'm just starting to enjoy it - its tough, but will be worth it in the long run
Thanks for this - never heard of stretching after the run.
I've just started and am quite enjoying it - up to a fairly slow 3 miles - but an hours later and my calf muscles are quite painful. My son commented that I seem 30 years older after my running as I slowly creep up the stairs.
Going to try this advice
Good article. One thing beginners need to know is that their body will adapt to jogging/running. The body adapts to everything that it is thrown at it. Consider that if you sit in a chair all day every day then there are no physical demands on the heart, lungs or muscles. Take that body out and ask it to jog five miles and it is going to protest BIG style! However, take it out and exercise sensibly (as per Runners World advice) and slowly increase the mileage/time and before you know it your body will be adapting and changing. For example your heart will be stronger as will all your muscles and connective tissues. Your lungs will have increased their ability to provide your body with oxygen and you won't be feeling so out of puff.
All in all, walking and running are perfectly natural and our body has evolved to do it in the most efficient way. Enjoy it!
Another thing I tell my clients: To start with you are going to feel the effects of asking your body to do something different. Take it easy and give your lungs and heart the time to 'hand-shake' with each other and work with each other. If you start out too hard your heart is going to demand more oxygen than your lungs can provide and you will feel breathless and aware that your heart is banging round your chest like a Guns n Roses drummer! Slow down (walk) wait until you can speak in paragraphs and then gently up the pace until you can speak in sentences. This is where you want to be. Your heart and lungs start working together and you will stop feeling concerned that you are not doing it right and will start to enjoy it.
ps: It's also normal to sweat! Nike do a great range of dri-fit clothing to make running more comfortable and less noticeable.
I hope this has been of some help
This was a big help to me, I am a first time runner and my weight is just under 17st so slow and steady is key for me, I do time myself and see how far each run takes me, this is a great way to see if I am increasing or decreasing, three weeks in i have done my 1st mile in under 12mins, that was my first goal, the next is the 2nd mile, I am too training for next years half marathon in Bath.
this web site has been the best all rounder runners guide, thanks and well done.
Good article. I'm 34 and have decided to get back into shape (was I ever in shape?) after subjecting my body to 17 years of alcohol and tobacco abuse.
I've been off the nicotine for 3 months and am almost able to run a 1/2 mile without stopping. I'm realistic and the advice on here helps with that.
Read this article a couple of weeks after starting running for the first time in a very very long time, dont feel so bad at having to stop and walk so much now. IDspite knowing about stetching from my days lifting weights I still have a habit of skipping it and enerally feel it when starting my runs, stiff tendons and muscles do not like the sudden activity.
Only point I would pick up on is the heart attack advice, if you get the symptons of a heart attack which in addition can include severe pain in the middle of the chest along with the high temperature then call an ambulance immediately not your doctor. The hospitals really do prefer it that you waste their time and be wrong than to lay some where having a heart attack because you didnt know for sure if you should call them. Speed is key in treating it!
4 weeks in, after 25 years of pen pushing and heavy smoking I have shed 2 stone and feel almost ready for my first 5K race which I will be booking today and runing in July.
I was inspired to take this first step (pun intended) in reclaiming both my body and my identity after a devastatingly shocking and unexpected change in my life.
I am far from a 'natural' runner and have struggled with the aerobic side but am really enjoying it, benefiting from the advice of articles like this one and have lurked in the forum soaking up all the encouragement on offer to us beginners.
I wish everyone posting here the very best of luck (including me) and would like to thank all those who have been in our position (sometimes many years ago) who find the time and patience to help us on our way.
Being realistic with your abilities and adding variety to your training session whatever your level can help improve performance and more importantly for beginners shape and muscle tone.
Full article: http://www.rebootdorset.com/?page_id=1002
Enjoy and achieve your full potentail!!!!
Has anyone experienced pain in shins when trying to start running again?
tips on how to push yourself past the three mile barrier when in the past you have managed thirteen.
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