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How to Start a Lifelong Running Program
Running
is simply too great of an exercise to dismiss. Here's
a way to make running a lifelong exercise with minimal
injuries.
I don't think you'll find too many fitness experts who
don't feel running is one of the best exercises you
can do to keep in shape.
The
criticism is the stress on the body. The knees and leg
muscles do take a beating. But . . . there are plenty
of runners in their 60's and 70's who have been running
for years and continue to do so.
Running
is simply too great of an exercise to dismiss. Here's
a way to make running a lifelong exercise with minimal
injuries.
First,
warm up is very important. Ideally you should walk at
a brisk pace for 5 minutes of more. After the body starts
to get warmed up, some stretching exercises will help
loosen the muscles and prepare them for the workout
to come.
A
continuous steady stretch should be used. Do not bounce!!
Forget
distance - think time. We want to work up to a nice
30 minute workout.
Before
you try to progress, the first goal will be walking
at a brisk pace comfortably for 30 minutes. If you can
do this now, you can move to the next step. If not,
work towards that goal.
Once
you reach the 30 minutes of brisk walking, you can move
to the next step. Warm up as stated for no less than
5 minutes. Now you're going to begin to walk briskly
and then run at a slow pace until you become winded.
Then walk briskly until you recover. Begin running again.
If
it's 15 seconds, fine. 30 seconds - go for it. The idea
is to gradually build up your running time.
Start
out doing this 3 - 5 times during your exercise. You
can do more if you have been exercising regularly.
Here's
the good news. Just doing that will be a good exercise
routine. Even walking for 30 minutes but getting to
the point where you throw in 5 - 1 minute runs is great!
You get your heart beat to climb and when you drop back
to walking, the rate stays elevated for awhile.
Now,
if you're up to it and are so inclined, start increasing
the running. Again, a little at a time. If you injure
yourself, not only do you have to stop the exercise
for a time, but you also might be less likely to pick
it up again.
So
walk and then begin running for a couple minutes at
a time. Or jog at a slow pace for as long as you feel
comfortable.
Here's
another tip to remember if your routine works up to
running the entire time. If you run at a steady pace,
then throw in faster runs of 30 seconds or more, and
return to running at a steady pace to recover, you will
actually get more benefit in your running routine.
The
sprints (not all out but we'll call them sprints to
make it easy) will force your body out of it's comfort
zone. You will become much fitter than you would by
running at a slow and steady pace for your entire routine.
Now,
if you want to break the boredom, run some hills. You'll
feel it in your shins and the front of your thighs as
you run up the hill but, and this is good news, it's
actually less strain on your knees.
However,
be careful and slow it down while running down the hill.
Here's where your knees can really take a beating. There's
a tendency to pick it up while running downhill as you
have great momentum.
Ignore
that tendency.
Obviously
if you are training for a racing event or such, this
type of routine will not apply to you; unless you are
just starting to run. But this running routine is something
you can do to keep yourself fit while minimizing the
risk of injury.
You
will have less chance of injury and you're more likely
to do it for a lifetime!
1howto.com
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