Running tips for beginners

Think about your phsyical condition

I am very glad to know that you think to start running training. I really hope you enjoy it as thousands of poeple enjoy it all around the world. There are 3 things you should consider before running training:

1. Shoes. 2. Gear. 3. Your physical condition.

Most people say that shoes are the most important thing to think before running. But I say that it is not. The most important thing is your physical condition. I don't want you to get in trouble. If you:

1. Are more than 35 years old.

2. Didn't sport actively for 10 years or more.

3. Had or have problems with your heart, stomach, head and any other problems with your health:

You should visit your doctor.

There's nothing bad about this, but you should just check your health and say to your doctor that you want to start running. I am almost 100% sure that your doctor will be happy about this. There's no better medicine than running.

Shoes and gear

Running shoes and gear is also very important thing if you want to start running training. Here I have some suggestions for you about shoes and gear, I hope it helps you.

In the beginning - simple, but important rule

There's one simple and very important rule in the beginning if you want to enjoy it: start from very little and don't try to begin from very long and fast run.

A lot of people do this mistake. In their first running they try to run like in olympics or at least like at school when they there 18, despite the fact that they are 45. They run as fast as they can, run run and run. And what happens? After 500 meters (sometimes after 1km) they feel so tired, legs are so heavy, lungs are burning. They turn around and they are happy if they get home running, not walking. And what do they think? "Oh no, that's not for me, I am too old or too weak to do this". Yes, you are too old or to weak to run like that. Just runners in the competition run like that in the beginning. And what happens another day? "Oh my legs are so heavy, a lot of pain, I don't want to run, it's better to spend time by TV". You know what? I don't want the same happen to you.

Take it easy

It's very important to run very very slowly in the beginning, give your muscles some time to warm up. When I run, I try to run first 2000 meters very very slowly. As slow as it is possible. I run those 2 kilometers in 15 minutes. And after this warm up I am ready to run much faster for a long time. Doesn't matter if you are running 10 minutes, or 20 kilometers, try to begin very slowly.

Maybe just walking in the beginning?

If it is your first time when you decide to begin running, maybe you should begin from walking. There's nothing hard about that. In the beginning I don't suggest to keep some kind of program when you walk/run. It really interrupts your minds and there's no joy when you look to your watch every two seconds "Ok, 1 minute more, Ok, 58 seconds more". No, just feel your body. Listen to it. Running is all about joy, not pain. You are not training for marathon now. First day try to walk a little in the park or in the streets. Just try to keep a little bit faster pace, maybe outpace other pedestrians. And look how you feel after 10 minutes of such walk. If everything is ok, try to walk more. The best indicator if it is ok with you or not (if you don't feel bad) is heart pulse. The best formula about heart pulse after sport is

180-your age = X/min. So, if you are 35, the best would be 145 beats per minute, not more. If it's higher, you should walk less.

There are three important things about walking:

1. There's no advantage if you walk very slowly. Your body doesn't get any strain. Your body processes are almost the same like you are sitting on a chair. So try to walk faster than just a simple walk with you friend.

2. It's important to get sweating, so your body starts to burn calories.

3. It's very important that you do not lose your breath. You should be able to keep conversation when walking.

How much to walk?

There is no need to walk in the beginning, you can run. But it can be quite hard for you if you never did it. In the begining:

1. You should walk just 5-10 minutes and look how you feel. It really depends on your physical condition. Maybe you are able to walk 50 minutes and you feel great, I don't know. If you have any questions, do not hesitate to ask me.

2. It is good to walk more and more every week. Do not try to walk more after first time. First week walk 5-10 minutes everytime. If you walk 7 minutes, so do the same all first week. Second week try to walk 1 minute more and so on.

3. It would be great if you walk at least 3 times per week. It is much better to walk regulary than to walk 5 times one week, another week 2 times and so on.

So let's try doing this and you will really see that your results are growing up easily and you don't feel any pains, there is just joy.

It would be great if you just walk until you can do 5 kilometers in 60 minutes. If you do so, you are really ready to begin running.

Let's run

So if you feel very good when walking, it's time to do walk/run combination. In the beginning do some warm up - walk for a some time. When try to run a little bit, as much as it is good for you. You can do this few times. You can walk 4 minutes, run 1 minute and do this 2-3 times. But always remember - listen to your body. If you feel bad, go home, have a rest. If you don't do too much, you will feel very great after such run. When you get home, do some relaxing exercises and when go to the shower - it's good for your bloodstream.

First goal

If you start running, I really hope that you have some goals. So let it be that your first goal is to run 30 minutes. So here is a running program for this. You will feel very great if do this.