Start walking, gradually add running, and build by no more than 10% per week.
Exercise will benefit all areas of your body and improvements will appear as you progress. By keeping a log of your exercise routine, you will be able to see a progression of your improved physical fitness over time. Exercise that has the most benefit for decreasing cancer risk is probably that done at medium to vigorous levels. The benefits of physical exercise are tremendous, but the American population has become sedentary. Physical exercise need not be an backbreaking or difficult chore — it can be fun, stimulating and provide great moments for families to not only exercise together but to talk and share other important aspects of their lives.
Running can minimize the odds of everything from the common cold to cancer. Your toughness will increase. Runners World magazine is a great resource and the online version can be accessed. The Chicago marathon website is one of the best that I have seen provide information, running schedules , information on running shoes and running tips for the beginner runner , route maps with inclines, water stops, energy drink stops, spectator and cheering squad stands and locations, expected weather and other information.
However, there are some dangers especially if you have been on extreme diets recently. Runners who attempt to reduce their body fat percentages to life-threatening levels run the risk of injury, illness, infertility, and at the very least, decreased performance. You may experience performance problems if you’ve been dieting religiously to lose weight.
When you exercise, do it at least five days a week. If you are able to make it seven days a week, it’s even better. No matter whether you run five days or seven, remember to make it enjoyable. And if you are stressed, aerobic workouts, walking, cycling, swimming, or running can help loosen those tight muscles and produce endorphins, which are chemicals in the brain that can help reduce stress. Exercise in moderation may also help you control your blood pressure.
Beginner runners especially can get injuries if they set the bar too high. There are numerous books and magazines that give specific education programmes for all levels of running such as Runners World and Running Fitness. Novice runners need speed play to remind them how to run properly; all runners need speed training for running enjoyment and for muscle stimulation-especially during the high mileage training which builds base. Low level aerobic exercise is the safest way to build aerobic endurance for running.
When you’ve been running for a while, you’ll realize that running becomes your own work of art. You’ll learn how to manage your pace, your stride length, even the way you land and push off the ground. As a beginner runner, run the designated mileage at an easy, conversational pace. Use your breathing as your guide to manage your running pace.
To make your running more pleasurable and less routine, Run/Walk in different places or at different times of the day. The Sacramento area offers some amazing places to run/walk. Run more so long as it’s pain-free. Always stop when you’re experiencing pain. Run to the pulse of your favourite music on your next run and focus on short strides. If while running you are really tired it just means you are trying to take large strides AND keep up a faster cadence.
Take it slow at the beginning, because your goal is to build a habit and make running your regular routine. You won’t experience weight loss immediately, except through water loss. However, given a period of weeks to months, you’ll start to experience both weight loss AND improved health levels.
If you want to add intensity to your run, hills will obviously drive your heart rate up. But that does not mean you should do away with hill work outright. As you improve in your health and fitness levels, adding runs up hills are an awesome way to improve your strength and challenge your anaerobic system. The first thing you need to do, however, is find a hill with a fairly steep grade.
Additionally, training through extreme weather conditions in the winter or summer can be emotionally exhausting as well as physically challenging. If there’s one in your area, running in the pool provides a change of settings from familiar running paths or treadmills and training at an indoor pool allows for consistency when weather conditions make outdoor running uncomfortable.
Rest days are as important as training days. They give your muscles time to rest so you can run again.
To see how far you’ve come since you first started running to lose weight, track your workouts, meals, calories, nutrients, measurements, diet progress, general health and more. Visualize your progress, judge the effectiveness of diets and workouts, and you’ll be able to reach your goals sooner.
If you find maintaining your run routine difficult then use walking as a beginning point. Walking during a cool-down is a form of active recovery, which helps clear the lactic acid out of the muscles faster than if you come to a dead stop. Jogging may be more effective after a hard workout, but usually walking is a more comfortable way to cool down especially in the heat.