In many more words:
First of all, always consult your doctor before starting a new exercise program.
Once Again, Start Slowly.
If you are new to fitness, overweight, or have led a sedentary life lately, proceed very slowly, be patient, and disciplined about progressing your training. Start with walking. Make plans to do a walking/running workout 3 times per week. Gradually progress from all walking to a combination of walking and running to all running. One example of a good progression is as follows.
Week One: Walk for 20 minutes.
Week Two: Walk for 22 minutes.
Week Three: Alternate 5 minutes of walking with 30-60 seconds of jogging for a total of 22 minutes.
Week Four: Alternate 5 minutes of walking with 30-60 seconds of jogging for a total of 24 minutes.
Week Five: Alternate 4 minutes of walking with 30-60 seconds of jogging for 24 minutes.
Week Six: Alternate 4 minutes of walking with 30-60 seconds of jogging for 26 minutes.
Week Seven: Alternate 3 minutes of walking with 30-60 seconds of jogging for 26 minutes.
Week Eight: Alternate 3 minutes of walking with 30-60 seconds of jogging for 28 minutes.
Week Nine: Alternate 2 minutes of walking with 30-60 seconds of jogging for 28 minutes.
Week Ten: Alternate 2 minutes of walking with 30-60 seconds of jogging for 30 minutes.
Week Eleven: Alternate 1 minute of walking with 30-60 seconds of jogging for 30 minutes.
Week Twelve and Beyond: Jog until you need to walk, then take a one minute walk break for a total of 30 minutes.
Run With Good Form.
If you don't have a running coach, learn everything you can about proper running technique. Keep your head up, look at the horizon, not your feet. Keep your back straight, don't hunch your shoulders, but don't shrug them upwards either. Swing your arms in a straight line front to back, not across your body, keep your hands loose. Run with soft quiet footsteps, practice running smoothly.
But Wait, There's More!
Strength Training
That's right, I said strength training.
Don't worry, you don't need to get pumped up like Ahhhnold. In fact that would work against running efficiently. There is, however, some strengthening to be done. Obviously you want your running muscles to be strong, but there are lots of stabilizers in the body that need strengthening as well. Some areas to work on are the legs (obviously), but also the core, upper back, arms, and shoulders.
I just happen to have a great strength training for runners program that I teach at GT Fitness. It goes over all the strength training that a runner should be doing, but usually isn't. You can find out more by emailing me at franklinkungfu@gmail.com or call 270-776-6873.
Don't worry, you don't need to get pumped up like Ahhhnold. In fact that would work against running efficiently. There is, however, some strengthening to be done. Obviously you want your running muscles to be strong, but there are lots of stabilizers in the body that need strengthening as well. Some areas to work on are the legs (obviously), but also the core, upper back, arms, and shoulders.
I just happen to have a great strength training for runners program that I teach at GT Fitness. It goes over all the strength training that a runner should be doing, but usually isn't. You can find out more by emailing me at franklinkungfu@gmail.com or call 270-776-6873.
I'll have to try this plan. I just attempted to start running again, this time I actually got shoes meant for the purpose -- last time I was in BG, Nat's had some Merrell Vapor Gloves for 40% off. Must be doing something right, because I haven't gotten any joint pain yet.
ReplyDeleteIf you are going to run in such a barefoot shoe, I also recommend you look over my "Save Your Sole" posts on my other blog.
ReplyDeletehttp://nearlybarefeet.blogspot.com/2013/04/save-your-sole-run-barefoot-part-one.html
Thanks. I had some hamstring pain after the first day, but after I waited for it to abate it went better on the next try. Still getting a lot of cramping in the anterior tibialis, but I think it's lessening with more on-foot exercise.
DeleteDo you own a foam roller yet?
ReplyDeleteI do not. I have a feeling you're about to suggest one.
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