CureYourBody.com is excited to announce the launch of
its new forums. The next several months will be critical to setting up the
forums the way you want them to be. So
if you feel we should add more categories or sub forums, please let us know.
We'll add sub forums on our own as well, if we feel a
large number of posts are being made on a specific topic. For example, "Colon Cleansing" was added as a sub forum to the Gastroenterology forum since there seems
to be a lot of posts for that specific subject.
When you’re ready to begin running, follow these seven training tips:
1. Start with walking.
If you aren’t used to walking regularly, for at least 30 minutes, then you’re not ready to leap into a jog. Instead, spend a few months walking three to five days per week, starting at 10 to 15 minutes, and working your way up to 30 to 60 minutes.
2. Incorporate jogging intervals into your walk.
Build up to the higher intensity and higher impact of running by inserting small doses at regularly spaced intervals into your walk. Start with a 5-to-1 ratio (10 minutes walking, following by 30 seconds of jogging.) Then gradually increase the time you spend jogging over three to six months time until you’ve reached a 1-to-1 ratio (two minutes walking: two minutes running, up to 10 minutes walking: 10 minutes jogging.) Gradually progress the ratio to favor more running and less walking.
3. Insert walking into long runs.
The body’s energy systems operate best when allowed recovery intervals. So, once you’re fit enough to go on three- to 10-mile runs, insert a minute or two of fast walking every 10 or 20 minutes. The longer you run, the more walking you should interject. You can certainly get by without doing this, but you’ll minimize the cumulative pounding forces and also allow your energy systems a little recovery time by adding these barely-noticeable intensity rests.
4. Lace Up.
Make sure you are wearing proper running shoes, not flimsy sneakers.
5. Choose softer surfaces.
Concrete and asphalt reflect landing forces back up your leg. So when possible, run at least some of the time on soft tracks or dirt trails. When you run on grass or dirt, be aware of uneven terrain or holes in the ground that can make you stumble.
6. Progress slowly.
Many injuries come from doing too much too soon. Give your body a chance to adapt to increasing levels of exercise. Bump up your mileage or time spent doing harder intensities slowly: Aim for increases of around 5 percent per week.
7. Fuel up.
Avoid entering long or hard runs hungry. Eat or drink some source of calories before you start, especially in the morning if you haven’t eaten breakfast. During sessions lasting longer than 90 minutes, take along a sports drink or goo, to provide carb calories for energy, and water, to stay hydrated. Research shows that carbohydrate supplementation during endurance workouts can help prevent the negative immune response that is a common effect of long, grueling workouts.
Those are great tips! Another thing I found helpful when hitting the pavement is to set a playlist on my MP3 player that suits my pace. If I want a real good burn, I play classic rock and when I feel like a change of pace, i play jazz music. It helps to have several playlists on your iPod for a change of pace mid-run. =) For some people, like myself, a litle entertainment on the road really helps push me to put those miles behind. cheers!
Those are great tips! Another thing I found helpful when hitting the pavement is to set a playlist on my MP3 player that suits my pace. If I want a real good burn, I play classic rock and when I feel like a change of pace, i play jazz music. It helps to have several playlists on your iPod for a change of pace mid-run. =) For some people, like myself, a litle entertainment on the road really helps push me to put those miles behind. cheers!
I agree, I have a few playlists on my iPod. One for starting out the run, one for pumping up in the run when I'm at my fastest, then one for bringing it down a beat and then one for total cooling off. I always find I don't run anywhere near as good without music. Also great trainers help in a run!
Thanks for the schedule - I've always wanted to be a runner, but I get discouraged before I get started. That sounds like an approach I might be able to ease into.
My father goes for a daily walk with a friend for about an hour. In addition to reducing his food intake, he became really slim. So I do suggest you bring someone with you to your walk/jog.
When you’re ready to begin running, follow these seven training tips:
1. Start with walking.
If you aren’t used to walking regularly, for at least 30 minutes, then you’re not ready to leap into a jog. Instead, spend a few months walking three to five days per week, starting at 10 to 15 minutes, and working your way up to 30 to 60 minutes.
2. Incorporate jogging intervals into your walk.
Build up to the higher intensity and higher impact of running by inserting small doses at regularly spaced intervals into your walk. Start with a 5-to-1 ratio (10 minutes walking, following by 30 seconds of jogging.) Then gradually increase the time you spend jogging over three to six months time until you’ve reached a 1-to-1 ratio (two minutes walking: two minutes running, up to 10 minutes walking: 10 minutes jogging.) Gradually progress the ratio to favor more running and less walking.
3. Insert walking into long runs.
The body’s energy systems operate best when allowed recovery intervals. So, once you’re fit enough to go on three- to 10-mile runs, insert a minute or two of fast walking every 10 or 20 minutes. The longer you run, the more walking you should interject. You can certainly get by without doing this, but you’ll minimize the cumulative pounding forces and also allow your energy systems a little recovery time by adding these barely-noticeable intensity rests.
4. Lace Up.
Make sure you are wearing proper running shoes, not flimsy sneakers.
5. Choose softer surfaces.
Concrete and asphalt reflect landing forces back up your leg. So when possible, run at least some of the time on soft tracks or dirt trails. When you run on grass or dirt, be aware of uneven terrain or holes in the ground that can make you stumble.
6. Progress slowly.
Many injuries come from doing too much too soon. Give your body a chance to adapt to increasing levels of exercise. Bump up your mileage or time spent doing harder intensities slowly: Aim for increases of around 5 percent per week.
7. Fuel up.
Avoid entering long or hard runs hungry. Eat or drink some source of calories before you start, especially in the morning if you haven’t eaten breakfast. During sessions lasting longer than 90 minutes, take along a sports drink or goo, to provide carb calories for energy, and water, to stay hydrated. Research shows that carbohydrate supplementation during endurance workouts can help prevent the negative immune response that is a common effect of long, grueling workouts.
I will do these steps before going into jogging and running.
Good pointers you post there, atul.eacox. Before running make sure you do stretching and run on a slow pace and then gently increase the pace until you reach your peek. Do not overdo your pace it might not last you a long time in running.
