Getting
Started
Ready
to Run?
You see them
pounding the pavement at lunch or after work, sweating away
the cares of the world.
They make it look so easy, as if nothing could be more natural
than running for miles or minutes on end.
But the last time you tried it, all you received were blisters
and shin splints for your troubles
Sound
familiar?
Running (or jogging, which some see as simply a slower form
of running) is one of the most effective, time-efficient workouts
around, but if you, well, get off on the wrong foot, it's
hard to stay motivated and easy to get discouraged. But starting
— and sticking with — a running program doesn't have to be
difficult. It's simply a matter of doing the right things
at the right time.
Step
by Step First things first:
Check with your doctor to be sure that running is the right
activity for you.
Individuals who should probably bypass running in favor of
walking include those with orthopedic or heart problems, or
those who are more than 20 percent overweight. Nothing can
derail a running program faster than sore feet.
Though they often carry a hefty price tag, good-fitting running
shoes can help prevent shin splints, blisters and sore muscles.
Aside from comfortable clothing, little else is required.
Once
you're suited up, simply head out your front door or take
a drive to a nearby park. Asphalt or dirt surfaces are preferable
to concrete; be sure that where you run is safe and well lit.
Jog
Your Memory As a child, you probably didn't think about how
you ran. You just did it. Your muscles took over while your
brain concentrated on more important things, like hopscotch
or baseball cards. But as you've grown older, your muscles
may have forgotten how to run effortlessly.
To help jog both your and your muscles' memories, here are
a few tips:
• Keep your head level, avoid bouncing and lean forward slightly
from the ankles, not the waist.
• Keep your shoulders down and relaxed.
• Strike the ground first with your heel, then roll to the
ball of the foot, pushing off from the toes.
F.I.T.
Tip Frequency, Intensity and Time (FIT) are the elements you
need to put together an effective beginning running program.
The accompanying table offers a program for those who are
less fit, but may be adapted for those who have been exercising
aerobically for some time. The best way to halt a running
program in its tracks is to do too much too soon. A minimum
of 20 to 30 minutes, three days per week (with days off in
between) at an intensity of 50 percent to 85 percent of maximum
heart rate is the standard recommendation, but may be manipulated
to suit individual speed or endurance goals.
Here
are a few more things to keep in mind:
• Take time to warm up before, and cool down after, a run.
• Never increase mileage more than 10 percent per week.
• If anything hurts, take time off until it feels better.
• Follow a strength-training program on alternate days to
help reduce upper-body fatigue.
Like
any activity, running isn't for everybody:
If
you don't enjoy it, don't do it. But if you do, take your
time, progress slowly and allow your muscles to adapt to the
rigors of running.
Training
Basics*
Week
|
Time
|
Intensity
|
1
|
20
|
Walk
|
2
|
22
|
Walk
|
3
|
22
|
30-60
sec jog 5 min walk |
4
|
24
|
Same
as #3 |
5
|
24
|
30-60
sec jog 4 min walk |
6
|
26
|
Same
as #5 |
7
|
26
|
30-60
sec jog 3 min walk |
8
|
28
|
Same
as #7 |
9
|
28
|
30-60
sec jog 2 min walk |
10
|
30
|
Same
as #8 |
11
|
30
|
Jog
2 min walk 1 minute |
12+
|
30
|
Gradually
progress to continuous jogging. |
|
|
|
*Individuals
who are in good shape may progress at a faster rate by increasing
time and intensity simultaneously, while those who are less
fit may opt to progress more gradually.
All
ACE Fit Facts™ are copyrighted by the American
Council on Exercise and may be reprinted, reproduced
and/or redesigned for educational purposes.
