ravs2k6
05-11-2006, 01:54 PM
Walk for the first three weeks
If you are new to running - even if you are physically fit - you should walk for the first three weeks. Although this may sound boring, there is statistically a very good chance of becoming injured in your third month of running if you do not begin with a period of walking. It takes time for your joints, muscles, tendons, ligaments and bones to get used to the impact and mechanics of running. Your overall fitness tends to increase before your body has fully adapted, and that is when you get injured. Use the first three weeks of walking to get into the habit of exercise, and adjust your daily routine, and let your body get a head start on adapting to running. If you have jogged a little, but never run far, it is still advisable to begin a programme of mainly walking before you start running. Consider visiting a physiotherapist or podiatrist.
Remember the talk test
When you are training, you should be able to maintain a conversation, talking in complete sentences. If you are too out of breath to do this, you are training too fast.
Rest
Your fitness and strength do not improve while you are running. They improve while you are resting, as your body responds to the stresses it has experienced. Rest is just as important a part of your training programme as running. When you start running, you should not run more than every other day. As you get more experienced, you should take a day off each week.
Do not increase your distance more than 3 miles a week
You should not increase your weekly mileage more than 3 miles in any one week. This will ensure that you build up slowly. Jumps in mileage are asking for injury.
Keep at it for at least 4 weeks
For many runners, the first 3-4 weeks are a real struggle. Every time you put on your running shoes, you wonder why you are doing it. But one day, after about 3 weeks, you will suddenly feel the wind at your back, and you will run easily and smoothly without effort. Running will get easier from then on, and the good days will increase while the hard days recede. Enjoy it: you have become a runner.
If you are new to running - even if you are physically fit - you should walk for the first three weeks. Although this may sound boring, there is statistically a very good chance of becoming injured in your third month of running if you do not begin with a period of walking. It takes time for your joints, muscles, tendons, ligaments and bones to get used to the impact and mechanics of running. Your overall fitness tends to increase before your body has fully adapted, and that is when you get injured. Use the first three weeks of walking to get into the habit of exercise, and adjust your daily routine, and let your body get a head start on adapting to running. If you have jogged a little, but never run far, it is still advisable to begin a programme of mainly walking before you start running. Consider visiting a physiotherapist or podiatrist.
Remember the talk test
When you are training, you should be able to maintain a conversation, talking in complete sentences. If you are too out of breath to do this, you are training too fast.
Rest
Your fitness and strength do not improve while you are running. They improve while you are resting, as your body responds to the stresses it has experienced. Rest is just as important a part of your training programme as running. When you start running, you should not run more than every other day. As you get more experienced, you should take a day off each week.
Do not increase your distance more than 3 miles a week
You should not increase your weekly mileage more than 3 miles in any one week. This will ensure that you build up slowly. Jumps in mileage are asking for injury.
Keep at it for at least 4 weeks
For many runners, the first 3-4 weeks are a real struggle. Every time you put on your running shoes, you wonder why you are doing it. But one day, after about 3 weeks, you will suddenly feel the wind at your back, and you will run easily and smoothly without effort. Running will get easier from then on, and the good days will increase while the hard days recede. Enjoy it: you have become a runner.