What is the best way to start a running program?
I am pretty out of shape, can't even run a mile, and have asthma, but I've heard that running is the best way to lose weight and to tone my thighs and butt. I want to ease into it though because I don't want to have a heartattack! Any advice?
Answers:
Any suggestions for running faster?
You don't have to run a mile all at once. Start by setting a goal workout time (e.g. 30 minutes) and alternate between running and walking. As it gets easier, decrease the lengths of the walking segments and while increasing the time you spend running. You'll make it to a mile (and more) in no time! Also, it helps if you can find softer surfaces to run on (e.g. trails rather than roads) so you don't have so much impact on your joints. Check out www.runnersworld.com. They have a lot of suggested workout schedules for people at all fitness levels. Good luck!Risks of running too soon after pregnancy?
This question is asked a lot. Here is what I tell beginners.To become a runner, you must get to the point where you can run 20 to 30 minutes at an easy pace without stopping. In addition, you must be be able to repeat this workout 4 times a week. From my experience, it typically takes about 8 weeks for a healthy, motivated individual to go from being a non runner to being a runner. This may sound like a lot but anyone can do it if they want.
There are many plans that you can follow. An excellent beginners plan is on Runnersworld website. Here's the link.
http://www.runnersworld.com/article/0,71...
Note, if the above link does not work, go to Runnersworld.com and search for running 101.
Basically, you start with a combination of walking and running. The total duration of the exercise is 20 to 30 minutes. Over the course of the 8 weeks, you slowly decrease the amount of walking and increase the amount of running. Eventually, you get to the point where you run 20 minutes without walking. The most important thing is to take it slowly so you do not get injured.
Good luck with your training.
What kind of track spikes should I get?
Try this work out it's one i give all my kids i coach who have never run in their lives and i've used it every year myself for conditioning for all my athletes and myself...Week 1
Just try to Run at a nice easy pace for 15mins that's all...and NEVER WALK in that 15min time span...do this for 1-2 weeks
And by Week 3 up the time length 5mins and hold the same pace for about 20mins now...
By week 4 or 5 up it again if you're ready...by then you should be able to run at least 30mins with not too much effort...
But as time becomes the issue to do the workout just increase running pace so you can cover more distance in the same amount of time...
Good Luck...and Remember the Number one rule NEVER WALK in the time you start running you're going to want to keep you're heart rate up to get the full workout and to gain endurance...
Should I join my school's track team?
I would recommend this:Go out on the track.
Jog down the straight, walk the turn.
Repeat. When you get to 8 repetitions, you've done a mile.
If you can't do 8 without problems, walk a full lap.
Gradually increase the number that you do.
After several days of that, when you are comfortable, extend the jogging part: Jog the straight and the turn, then walk the straight. That's two parts jogging for one part walking. Repeat. After a few days of that, jog a straight, a curve and a straight, walk the last turn.
Gradually increase the amount you are jogging and decrease the amount you are walking.
You can alternate days jogging on the track with days where you just walk. Work up to the point where you can walk at a fast pace for an hour.
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