Starting to run for the first time will seem hard! You can find yourself out of breath easily and your body can give out signals that say stop.
The key here is to start very slowly and build up gradually to enable your body to get used to the new routine.
An 8 week schedule will reflect that, with the first 2 weeks going by time rather than distance.
Another important factor is your mental attitude.
Staying positive is key and will help you a great deal as you progress in your training.
Setting a Schedule When starting out you should take things very easy and you need to settle how many times in a week that you think you can run without overdoing it.
I would suggest 3 times a week, which gives opportunity for plenty of rest in between.
Rest is very important as your body needs time to recover and repair after periods of exertion.
View rest as part of the overall training that you are doing.
Never do 2 days back to back running in your early training - learn to rest, it will pay off in the end NB.
It is important to do some warm up exercises before starting any running - this should be at least 5 mins.
of movement to get your body mobile What surfaces to train on It is a good idea to vary the surfaces that you run on.
Forest trails are really good as they do not cause much jarring on the joints as you run.
A mixture of Roads, Paths, Trails, and Grassy surfaces are what you should aim for, but bear in mind that most races are on roads so a good part of your training should be done on them.
Use of the treadmill has become very popular and these are ideal if the weather is bad or you just want to stay in one place while you train/run.
Logging Information It is a good practice to keep a log of your runs.
Putting down elements like date, time, course ran, distance covered, time taken, type of course, weather conditions, how you felt etc.
This will prove invaluable when looking back and tracking your running history.
It will also help in mapping out future goals and aims.
When not to run Being Health - Wise is also crucial, do not run if you have a 'chesty' cold.
You can still run with a light head cold - but always err on the side of caution.
If you find yourself with an injury, don't try and 'run it off' - it seldom works and can cause you to miss training for a longer period than you thought.
Always listen to what your body is saying! NB.
It is important to do some warm up exercises before starting any running - this should be at least 5 mins.
of movement to get your body mobile.
The key here is to start very slowly and build up gradually to enable your body to get used to the new routine.
An 8 week schedule will reflect that, with the first 2 weeks going by time rather than distance.
Another important factor is your mental attitude.
Staying positive is key and will help you a great deal as you progress in your training.
Setting a Schedule When starting out you should take things very easy and you need to settle how many times in a week that you think you can run without overdoing it.
I would suggest 3 times a week, which gives opportunity for plenty of rest in between.
Rest is very important as your body needs time to recover and repair after periods of exertion.
View rest as part of the overall training that you are doing.
Never do 2 days back to back running in your early training - learn to rest, it will pay off in the end NB.
It is important to do some warm up exercises before starting any running - this should be at least 5 mins.
of movement to get your body mobile What surfaces to train on It is a good idea to vary the surfaces that you run on.
Forest trails are really good as they do not cause much jarring on the joints as you run.
A mixture of Roads, Paths, Trails, and Grassy surfaces are what you should aim for, but bear in mind that most races are on roads so a good part of your training should be done on them.
Use of the treadmill has become very popular and these are ideal if the weather is bad or you just want to stay in one place while you train/run.
Logging Information It is a good practice to keep a log of your runs.
Putting down elements like date, time, course ran, distance covered, time taken, type of course, weather conditions, how you felt etc.
This will prove invaluable when looking back and tracking your running history.
It will also help in mapping out future goals and aims.
When not to run Being Health - Wise is also crucial, do not run if you have a 'chesty' cold.
You can still run with a light head cold - but always err on the side of caution.
If you find yourself with an injury, don't try and 'run it off' - it seldom works and can cause you to miss training for a longer period than you thought.
Always listen to what your body is saying! NB.
It is important to do some warm up exercises before starting any running - this should be at least 5 mins.
of movement to get your body mobile.