Running: Far easier said than done. If you are one of the many people who do not completely relish a walk in the park and would love to run,
but cannot seem to manage to keep up the pace for more than five
minutes, take heart. Impossible though it may seem at present, you will
get better, and you will be ableto run for longer - much longer. However, there is a way to go about achieving this.
Take it slow
Needless to say, if you have been spending most of your free time watching television or doing your children's homework, you are not going to suddenly gain mega watts of power that will enable you to run 5 rounds of the track without losing a breath. You are going to have to take it slow. Unfortunately, building up to a decent running speed and distance takes time and patience, and many people get frustrated with the effort required and give up before they have reached their goal.
Remember to alternate between running, jogging and walking. You don't need to run everyday for the same amount of time. Also, don't start running
until you have warmed up for at least ten minutes by walking. And when
you have finished your run, don't stop all at once. Cool down by
walking for five minutes before coming to a complete stop.
Stretch regularly to keep your muscles supple and prevent
injury. The best time to stretch is when your body has warmed up a
little. So, jog slowly for around five minutes, and then perform a few
stretches. You can also stop for a while during jogging or walking to
stretch, and then carry on with your workout.
The first month you will need to concentrate on building stamina. No running for the first month. Instead, jog for two minutes, walk
for two minutes, jog for two minutesâ€¦ and so on. Keep going for fifteen
minutes or half an hour in total (however long you can manage). Keep
this up for a month, and your stamina will increase. You are now ready
to move to the next level:running.
Your weekly schedule should now look like this:
Monday: Jog slow, ten minutes or less
Tuesday: Rest, or walk
Wednesday: Run, ten minutes or less
Thursday: Jog slow, ten to twelve minutes
Friday: Rest, or walk
Saturday: Run, twelve minutes
As you can see, you have taken it easy this week by jogging for as long
as you can without pushing yourself too hard. You have also alternatedrunning
with jogging, which will increase your stamina by leaps and bounds. The
next week, follow the same schedule but increase your jogging time by a
couple or five minutes, as much as your stamina allows. Remember to
stick with the same time frame the entire week so that you don't push
yourself too hard - because your body will not be able to handle it and
you will give up before you go much further.
Also, always allow yourself days of rest in between or days of super-slow jogging or walking to help your muscles gain strength.
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