The easiest, safest and cheapest exercise any person can engage in is running – no equipment, no rigorous training required.
In fact, walking, considered a prelude to running, is part of the top 2 popular physical activities among Australians in 2012. This only confirms how the people down under appreciate the benefits of traversing spaces.
While you most certainly can start running anytime you want to, you still have to execute a preparatory plan for safety purposes. Avoid shocking your body and observe the beginners’ running routine set out below.
First, Get Your Form Checked
Perhaps the most crucial preparatory measure after investing in the right gear (i.e., proper running shoes, non-absorbent clothing, leg bands, etc.) is to have your form checked by a coach or a runner buddy. Runners don’t slouch.
They cut through the air slick and smooth, heads up, their foot stance correctly delivered. In short, they are mindful about their body position. And one great way to achieve such is to immerse in a preparatory exercise.
Stretch, curl up, perform lunges, and get into aerobics about 2 weeks before running – anything that improves your stamina, breathing, and leg power will be advantageous at this point.
Warm-up On Your First Week
Be realistic and follow a month-long plan, 3 running days each week, which gradually builds up your running intensity.
On your first week, start with at least 10 minutes of walking, easing your way into the process. Follow it up with a 5-minute run, great if you can do 10 minutes (but no pressure). Then, cool down with at least 5 minutes of walking.
Add extra 2 to 3 minutes for your warm-up, running proper, and cool down duration each day until the week’s end. And you’re done, congratulations.
Jog Your Way Around The Second Week
Now, pump up your second week with a jog. Get warmed up with a 10-minute jog before launching into a full-speed run.
Yes, scale up your running speed and intensity into a moderate level, but do so in 3 5-minute bursts with breaks in between. Then cool down with a jog for another 5 minutes.
Shorten your warm up duration by 2-3 minutes each day, while also increasing your running duration and intensity.
Get Comfortable On Week 3
You should be comfortable with your running intensity by now, catch up your breath and correctly angle your knees and legs.
This 3rd week is set for a combination of jogging and walking warm-ups, and moderate- to high-intensity running speeds. Remember that your goal here is to set the pace for your final week.
Run Strong On Week 4
Your final stretch should be marked with shorter warm-ups and more powerful runs. This means you do quick bursts (about 5 minutes) of running at high intensity with only 30-second intervals.
Vary your speed and power throughout the week and the following months of your running life. Variations sustain the process and keep your mind interested.
You can always repeat the beginners’ cycle when you feel lagging. Preparatory routines always work.
Roughly a guide, this running routine will help beginners kick off their running days without overstretched hamstrings and sprains. Give it a go, and don’t forget to bring your water bottle and music player.