If you have not exercised for a while or for ever your time is running out. The best way to stay healthy is to exercise regularly and the best time to start is now. But before you start you need to check with your doctor to make sure that the exercise you are about top start is OK for you.
Now assuming you are ready to begin, lets look into running. The key to a good exercise program is to have goal to shoot for and you need to start with the shortest and move toward the longest. like start setting your goal for a 5K, 10K, half marathon and the full Marathon. the key is to have something to work towards.
Getting started with running requires a few simple preparatory steps:
1. You should be free from injury and illness.
2. You need to go to a professional running store to pick the correct shoes. I had mine picked out and then had an insert made specially for my feet and running. All of these are to prevent you from injuring your feet, knees, hip, lower back, ankles and more.
3. Find a friend to do this with to challenged each other and keep each other on track. What I mean by his is that maybe one day you do not fell like running, but your friend does and he/she will push you to do it and after you are done you will feel better and more satisfied.
You need to get started w very slowly and to that is by walking five minutes to warm up then you start jogging for one minute and walk for one minute. You alternate this walk and jog for 10 minutes and walk for 5 minutes to cool down. After you cool down you want to make sure you starch all the muscle in you leg and body. Do not forget to starch because this is just as important as exercising. You do this for about 2 to 3 weeks and as you see that it is getting easier you will lessen the time for walking and finally you will be jogging whole time and make sure that you keep the wam up and cool down time the same. One last thing if you are starting this you want to make sure that you do this atleast two to three times per week.
Hey Sean!
ReplyDeleteDerek here -- friend of George. Listen, I have started doing a fair bit of running myself, usually 5 days a week. I have two quick questions / thoughts for you.
1) Have you heard anything about interval training with regard to running? I have been doing a burst cardio routine where I really push myself to 85 or 90% of my max heart rate, then back off for 180 seconds, and push again. I have read that intervals are really the running theory of the future for building stamina, strength and peak physical power. What do you think?
2) Shoes. I run on my toes, and I am using regular running shoes which are horrible for toe running. What do you think of Vibram Five Fingers?
http://www.vibramfivefingers.com/
Your site is great btw! I have friended you and will ask Mindy to do the same!
Hi Derek
ReplyDeleteInterval training is fantastic. What you need to do is to do some more research on this. I think that 180 seconds is way too long of the rest. If you are in great condition this will allow your heart rate to really get down. In my intervals training classes for cycling the max rest is 60-90 seconds and go again.
We also change on regular bases so the body does not get use to a certain workout because once that happens you do not benefit from it or very little. Keep up the good work.
About the five fingers I do not know too much about this product. The best way is to go to a specialized running store and get the shoe that works the best and also get your foot checked by a specialized running foot doctor to make an insert for your shoes. If you run 5 times per week again depending how many miles that is a per of good running shoes only last 9-12 months at the tops sometimes less if you run long distances. also check with that doctor to see if he knows anything about the five fingers. I will ask some of my friends how are runners and see if they know anything.
Thank you sir! I will definitely do some homework on the intervals, and great advice on the shoes. I tend to run on my toes, which is good and bad. It makes me fast of the line, but "off the shelf" running shoes are designed for folks who run heel to toe in my experience, making my shoes uncomfortable after a mile or two.
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