Tired of being a couch potato? Do you want to become a French fry? Then it's time to get up and begin a running program!
Many people associate running with marathon runners, or the 100 yard dash. Yet millions of people are choosing to run to help get themselves in better shape and to take care of their hearts. In this day and age when we are choosing to be "green", we are also choosing healthy lifestyles. Try not to be intimidated by those marathon runners when you are getting ready to begin your new hobby.
Before you jog even that first step, make sure that you have a quality pair of running shoes, with good support, to help prevent injuries. If you become injured in the beginning, you are more likely to toss the shoes in a closet and never run again.
Once you lace up, it is time to stretch out your muscles. I would not recommend skipping this step, as your body needs to ease into this. If you simply take off running without stretching, your legs will be very sore, not only when you begin, but also after you stop. Stretch all parts of your legs and your hips to help ensure flexibility.
That was easy! Now you are ready!
When first beginning a running program, it is important to start slowly. Ideally, you would like to be running for 30 minutes three days a week. You will not begin by doing that just yet! You want to focus on running for a certain amount of time, or distance, rather than concentrating on speed. I would suggest starting with a 20 minute block of time and warming up by walking for 5 minutes. After your warm-up, increase walking pace slightly and walk for 5 more minutes. Then run for 2 minutes. Repeat this cycle two more times. Then cool down, or walk slowly for 5 more minutes. When you have completed this, you will have walked/run for 31 minutes!
Congratulations!
Earlier I stated that you can choose to walk/run for a certain amount of time, as I described above, or for a certain distance. If you choose to try the distance method, you will need to mark your distance by either blocks, or landmarks. Again, warm-up for 5 minutes, then begin. Pay attention to what you will be using to mark your distance and aim for 20 minutes of the walk/run cycle. When you have finished, cool down for 5 minutes.
Stick with your routine for one week, providing yourself with a day off in between to recover, but making sure that you do run three times total in one week. After that, gradually lower the amount of time that you walk and gradually add more time when you run.
For example, during week 2, you will want to warm-up for 5 minutes, then walk for 4 minutes and run for 3 minutes (repeat two more times) and cool down for 5 minutes. Week 3 will have you walking for 3 minutes and running for 4 minutes. Do you see how it works? If you follow this pattern, by week 6 you will be running for 7 minutes straight, and repeating that two more times. Your total run time will be 21 minutes! If this pace is too fast for you, back up and add in a minute of walking in between your running sets. Remember to always begin with a 5 minute warm-up and end with a 5 minute cool down.
Before you know it, you will be feeling so self-confident and you will be looking forward to running! I know, because it has happened to me! I not only need to run, I want to run! You will also not resemble the couch potato anymore! You will have transformed into that lean French fry!
Author Resource:-
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