Running is a great way to get fit and lose weight. It is easy to get started, you don’t need any specialist equipment and it easily fits around other commitments. Running is a great cardiovascular workout and an ideal way to tone your body. It also strengthens bones and joints helping to prevent diseases such as osteoporosis in later life.
To see a real difference in your fitness levels, it is best to exercise a few times a week. Whilst you can go for a run at any time of day, try to exercise at similar times throughout the week so that your body gets used to its new routine. Avoid going for a run before you go to sleep as your body will be too alert to rest. You should also wait at least an hour after eating before you exercise to avoid digestive discomfort. Hydration is essential when exercising and you may want to take a bottle of water with you to sip during your recovery walk.
When taking up any new exercise regime, no matter what your current level of fitness, it is important to begin slowly. It is very easy to cause an injury simply by being over enthusiastic and pushing yourself too hard. If you are very unfit or have never exercised before you should seek your doctor’s advice before you begin.
What is interval training?
Interval training is one of the most popular methods of running training for beginners as well as those wishing to increase their strength and stamina.
For those just starting out, an interval training exercise routine which consists of jogging and walking is the best way to get your body used to running and build stamina without injury. Warm up properly before you begin and start with a brisk walk. Begin to jog at a pace which is comfortable for you and keep going for one minute. Go back to brisk walking for two minutes whilst your body recovers then jog for another minute. Repeating this cycle ten times will give you a great thirty minute workout.
If you cannot speak whilst running or feel you cannot catch your breath you will need to take things slower. Start with a thirty minute brisk walk on your exercise days, when you are comfortable with this add one jogging session for thirty seconds. Gradually increase the jogging sessions each week ensuring that you have at least two minutes recovery walking in between.
The next step.
As you become stronger and your stamina increases, gradually increase your jogging time so that you will eventually be jogging for two minutes and walking briskly for one minute during your thirty minute workout.
The next stage in interval training is to run at a faster pace with slower jogging recoveries instead of walking. Whilst still keeping to your thirty minute session you can gradually increase the running session and reduce the slow jogging as before.
After your jogging session always make sure that you cool down properly. Slow down your walking pace and then do some cool down exercises to stretch out your muscles.
Whilst you are training you should think about your posture. Keep your head up and your shoulders back so that your back is straight and supported over your pelvis. Keep your chest lifted, allowing your lungs to take in as much air as possible. Lift your knees as you run so that you are using all the muscles in your legs and make sure your shoes give your feet and ankles all the support they need.
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