10 Steps To Better Running!
1) Make A Plan
Those first steps are always the hardest, so make a plan. Resolve to get out for a run every second day. Pick the time of day that suits you best. Some like to run first thing in the morning; others (like me) fall asleep at their desks if they run early and prefer lunchtime or the evening
2) Set Yourself Goals
Aiming to run a big race such as the Women’s Mini Marathon will give you a powerful incentive to keep training. Along the way you need intermediate goals; your first is to run for about 20 minutes without stopping. That should take about a month if you’ve never run before. After that, it’s 30 minutes and then 40 minutes-at which point you can call yourself a proper runner.
3) Run With A Friend
Knowing that you have to meet a friend for your runs is a great incentive to pull on those shoes and get out there. You don’t want to let down your friends, now do you? Training in company makes everything easier. You can help and encourage each other through the bad patches, plus you don’t feel the miles passing when you have someone to chat with along the way. As the Irish phase goes: “Guireann beirt bothar”
4) Join A Group
Even if you’re running with a friend, why not take the next step and join a group? Fit4Life Meet and Train groups are springing up all over the country and actively seeking new members
5) Take It Easy
For the first three months or so, jog at a nice easy pace for all your runs. You don’t want to overdo it initially; the lungs, the heart and the limbs all need to adjust. When you’ve got into a routine, you can try a speed sessions once a week. Save the hard runs for the races
6) Keep A Diary
Some people like to keep training log. Jotting down the distance they ran each day helps keep them motivated.
7) Warm And Cool Down
To get going, run or even walk gently for the first 10 minutes of your training session. This gets everything moving again and ready for action. No matter how long you’ve been running, those first 10 minutes are always the hardest. Jog or walk for another 10 minutes at the end of the session.
8) Stretch out those aches and pains
Stretching is best done after your run when all the muscles are warm and soft. Stretching on cold muscles before a run is not a good idea.
9) Incorporate Exercise Into Your Daily Life
Leave the car at home when you can. Walking is the ideal way of getting around; most of us can walk a mile in 15 minutes. Walk the children to school, or walk to work. Cycling is an even faster way of getting about. For building all-round fitness, try gardening. Walk/run up and down your stairs for 10 minutes, It’s great for building leg strength and a lot cheaper than joining the gym
10) Try Something Different
Once you can run for half an hour, a whole range of activates open up to you. If you can also swim a bit and cycle, you can try a triathlon. If you are hiking, why not sign up for a hill race? Those who enjoy reading maps and working out puzzles should give orienteering. Make a resolution to try at least one of these activities this year