prettyligh
I decided I want to become an avid runner. One to lose some weight and two to be healthy. But I have always hated running. I get tired too fast and I can't breathe well (I used to smoke a lot of weed) So I get winded so easily. Also, I hate treadmills and want to run outside but their are no trails near me and I would be embarassed to run on streets because I do not want people to see me lol. What are some tips for a beginner?
Answer
This is quite a common question really. Beginning running is easy, put on your shorts, t-shirt and trainers, go out the front door and off you go - sounds easy doesn't it?
I am assuming that you mean to run a long distance rather than short sprints. One first thing to consider is why you want to run. Is it fitness, to loose weight (common reasons), to complete a specific event such as a half marathon (a common reason), or perhaps joining the Armed Forces. Remember this goal as you run through the wind and the rain.
The hardest part of running is actually leaving the front door, really it is. There is a part of everyoneâs brain that as they run down the street it is saying 'Look, there is Mr Jones at number 42 peering out the window staring at me, how embarrassing... and there is Mrs Smith at number 40 doing the same - I can't stand that and I am going to go home now'. The reality is that most people will be too busy watching Coronation Street and the rest will be watching BBC2. After you have run down the street a little this voice disappears and you can get on with your running. Like I said, the hardest part is the first 5 steps after leaving the front door.
So what to do? The first thing is to pick a route to run along. I have often just set out running and feeling good run and run, then when I start feeling a little tired turn round to go home - by the time I get home again I am very tired having run too far. Picking a route before hand gives you a goal and a limit to how far to run. As a beginner you should be looking for a half hour run which might be 3 or 4 miles. You can make this route a circular route or a there and back route (you run say 2 miles and then turn round and retrace your steps to get home). You don't have to start the run from home either, you might start from work, or travel to a local park or nice area of town - somewhere where you are safe and comfortable to run but also somewhere where you are happy to do repeated runs along the same route. You can measure the route by driving round it in a car and use its odometer, or a bike with one or use a mapping website like mapmyrun.
On a first run, you go along your chosen route and run-walk. Most people start with this technique and its where you run for a while until you can't run any further and then you walk to recover. When you can run again you run until you need to walk again and so on around the route. For some people you might do the whole 3 miles on your first session without waking, for others you might run for a minute and then have to walk. Both are OK, and you have to remember that these few run-walks are part of a process to get you running a long distance. One common mistake when setting off running is to go too fast. To avoid this for the first few runs and until you know what your body can do, run at a pace where you can say to your self 'This is easy, I can run faster' - and run at this easy pace. You will find that you will be able to run further, not as fast but you will cover the distance quicker because you arn'tât stopping.
After your first run have a couple of days rest then repeat the same run. Run along it and run further each section than you did before. For example, if you started walking at a road sign, then make sure that you run past the sign - even 3 steps past it before you walk. Then walk to the point where you started running last time. It helps to look ahead as you are getting tired and think 'I'll stop at that sign, then start running at the next one' - that gives you a short term goal to aim for, a definite point start running from and a challenge for the next run.
One thing to know from your first run is that your legs will feel sore, and this is normal, its the muscles complaining but all you have to do is have a couple of says rest then run again when they arn'tât sore, and then a couple of days rest and then run again.
Repeat these runs a few times and you will find that each time you are running that little bit further and doing the whole run a little quicker each time. With time you will be able to run the whole 3 or 4 miles without stopping often (some days you just can't run - we all find that and these are the days when an easy, say 3 mile run needs 4 or 5 rest stops). With work going from non-runner to running 4 miles can take about a month. When you can run for a whole half hour then its time to start considering your running goals a little more and to figure out how to get there. Build on the base fitness of these half hour runs. If you want to do well with your running you will want to run a few days a week.
You need to include rests in your schedule - running every day is not so good. Run a day, then rest a day is better.
You might like to run with a friend, it is more sociable and you run better with company. Its part due to the fact you are chatting rather than thinking about legs and lungs hurting and part that you always get competitive and want to do as we
This is quite a common question really. Beginning running is easy, put on your shorts, t-shirt and trainers, go out the front door and off you go - sounds easy doesn't it?
I am assuming that you mean to run a long distance rather than short sprints. One first thing to consider is why you want to run. Is it fitness, to loose weight (common reasons), to complete a specific event such as a half marathon (a common reason), or perhaps joining the Armed Forces. Remember this goal as you run through the wind and the rain.
The hardest part of running is actually leaving the front door, really it is. There is a part of everyoneâs brain that as they run down the street it is saying 'Look, there is Mr Jones at number 42 peering out the window staring at me, how embarrassing... and there is Mrs Smith at number 40 doing the same - I can't stand that and I am going to go home now'. The reality is that most people will be too busy watching Coronation Street and the rest will be watching BBC2. After you have run down the street a little this voice disappears and you can get on with your running. Like I said, the hardest part is the first 5 steps after leaving the front door.
So what to do? The first thing is to pick a route to run along. I have often just set out running and feeling good run and run, then when I start feeling a little tired turn round to go home - by the time I get home again I am very tired having run too far. Picking a route before hand gives you a goal and a limit to how far to run. As a beginner you should be looking for a half hour run which might be 3 or 4 miles. You can make this route a circular route or a there and back route (you run say 2 miles and then turn round and retrace your steps to get home). You don't have to start the run from home either, you might start from work, or travel to a local park or nice area of town - somewhere where you are safe and comfortable to run but also somewhere where you are happy to do repeated runs along the same route. You can measure the route by driving round it in a car and use its odometer, or a bike with one or use a mapping website like mapmyrun.
On a first run, you go along your chosen route and run-walk. Most people start with this technique and its where you run for a while until you can't run any further and then you walk to recover. When you can run again you run until you need to walk again and so on around the route. For some people you might do the whole 3 miles on your first session without waking, for others you might run for a minute and then have to walk. Both are OK, and you have to remember that these few run-walks are part of a process to get you running a long distance. One common mistake when setting off running is to go too fast. To avoid this for the first few runs and until you know what your body can do, run at a pace where you can say to your self 'This is easy, I can run faster' - and run at this easy pace. You will find that you will be able to run further, not as fast but you will cover the distance quicker because you arn'tât stopping.
After your first run have a couple of days rest then repeat the same run. Run along it and run further each section than you did before. For example, if you started walking at a road sign, then make sure that you run past the sign - even 3 steps past it before you walk. Then walk to the point where you started running last time. It helps to look ahead as you are getting tired and think 'I'll stop at that sign, then start running at the next one' - that gives you a short term goal to aim for, a definite point start running from and a challenge for the next run.
One thing to know from your first run is that your legs will feel sore, and this is normal, its the muscles complaining but all you have to do is have a couple of says rest then run again when they arn'tât sore, and then a couple of days rest and then run again.
Repeat these runs a few times and you will find that each time you are running that little bit further and doing the whole run a little quicker each time. With time you will be able to run the whole 3 or 4 miles without stopping often (some days you just can't run - we all find that and these are the days when an easy, say 3 mile run needs 4 or 5 rest stops). With work going from non-runner to running 4 miles can take about a month. When you can run for a whole half hour then its time to start considering your running goals a little more and to figure out how to get there. Build on the base fitness of these half hour runs. If you want to do well with your running you will want to run a few days a week.
You need to include rests in your schedule - running every day is not so good. Run a day, then rest a day is better.
You might like to run with a friend, it is more sociable and you run better with company. Its part due to the fact you are chatting rather than thinking about legs and lungs hurting and part that you always get competitive and want to do as we
Runner and not good enough ?
Alaina :)
okay so im going to be a freshman. Iv ran cross coountry for atleast 5 years and track my both years of Junior High.
My sister is going to be a junior and Shes been running cross since she was little and track for 4 years not.
Also over this past weekend she went to state for track.
Im a decent runner, but not as good as her.
Iv gotten out almost every single day of the summer so far and have ran. Im afraid that if i do this everyday, its not going to pay off and i wouldnt be as good as she is. Im also eating pretty healthy.
Any help at all? Whats your experiances?
Also, is their and running websites i can subscribe to where they can email me tips and things ?
Thanks for your help.
thanks for everyones help. I really appreciate it. I would really love to give you all tumbs up but im only on level 1 because of my new account. Thank you again.
:)
Answer
Tempo Runs: (Scheduled for Mondays.) A tempo run is a workout of 30 to 45 minutes, usually run on trails or in the woods so you have no reference to exactly how far or how fast you are running. Begin at an easy pace, about as fast as you would during any warm-up on the track. After 5 or 10 minutes of gentle jogging, gradually accelerate toward peak speed midway through the workout, holding that peak for 5 or 10 minutes, then gradually decelerate, finishing with 5 minutes of gentle jogging, your cool-down. Run hard, but not too hard. If you do this workout correctly, you should finish refreshed rather than fatigued.
Interval Training: (Scheduled for Tuesdays.) Interval training consists of fast repeats (400, 600 and 1,000 meters in this program), followed by jogging and/or walking to recover. It is the "interval" between the fast repeats that gives this workout its name. In this program, I suggest a 400-meter jog between the 400 repeats, a 200-meter jog between the 600 repeats, and 3 minutes walking and/or jogging between the 1,000 repeats. Most important is not how fast or slow you walk or jog the interval, but that you be consistent with both the repeats and the interval between.
10 x 400: Pick a pace in the first week that you can handle easily. For the intervals, jog 400 meters at a fairly fast pace. You want to recover between repeats, but not recover too much.
5 x 1,000: Run this workout in the weeks after you run the interval 400s. Run each rep fast, somewhat slower than race pace the first time, with your goal to eventually to run as fast as race pace. If running on an unmeasured course, you may need to simply run intuitively, about the time it would take you to cover a kilometer in a race.
6 x 600: Run this workout during the third, sixth and ninth weeks. Run each 600 at about the pace you would run in a 3,200-meter race. Jog a fairly fast 200 between, then go again. Keep the pace the same in later weeks, but progress instead in number: 8 x 600, ultimately 10 x 600. Don't get into the trap of comparing one week's workout to the one before or the one after. Focus more on how you feel at the end of each workout, not the numbers on your watch. You should finish fatigued, but also refreshed.
Run correctly and in control, interval training can be invigorating. Overdone, however, it can lead to injuries and fatigue, chipping away at your ability to attain peak performance.
Fartlek: A fartlek run in this program is a workout of anywhere from 30 to 45 minutes that involves constant changes of pace at different distances. After 5 or 10 minutes of gentle jogging at the start, pick up the pace and surge for maybe 10 or 20 or more seconds, then jog or even walk for a near equal time until partly recovered, then surge again. These speed bursts could be anywhere from 100 to 400 meters, or longer. They could be up a hill or down a hill or on the flat. They could be at top speed or at the pace you might run a 5,000 meter race or from this tree to that tree. Fartlek teaches you how to surge in the middle of the race to get away from opponents--or hang with them when they attempt to surge on you.
Long Runs: (Scheduled for Saturdays) Long runs are necessary to improve your aerobic fitness and endurance. You begin in the first week, running for 60 minutes and add 5 minutes each week to a peak long run of 90 minutes. As long as you run for the prescribed length of time at a pace that allows you to finish as fast as you start it's fine.
Rest/Easy Days: (Scheduled for Wednesdays, Fridays and Sundays.) These are the three days of the week when you do not run hard. And quite frankly you can't run hard seven days a week without risking injury or overtraining. So in between the hard workouts, run easy. Rest can be an easy run of 30 minutes, or it can be a day when you do not run at all. You need days of comparative rest between the hard workouts, otherwise you will not be able to run those hard workouts at full speed. If you fail to do the hard workouts properly, you will not improve. Don't train hard every day assuming that it will make you a better runner; it may actually affect your training negatively.
Good luck, please don't train everyday it does more harm than good! Rest is as important and effective as the training!
Tempo Runs: (Scheduled for Mondays.) A tempo run is a workout of 30 to 45 minutes, usually run on trails or in the woods so you have no reference to exactly how far or how fast you are running. Begin at an easy pace, about as fast as you would during any warm-up on the track. After 5 or 10 minutes of gentle jogging, gradually accelerate toward peak speed midway through the workout, holding that peak for 5 or 10 minutes, then gradually decelerate, finishing with 5 minutes of gentle jogging, your cool-down. Run hard, but not too hard. If you do this workout correctly, you should finish refreshed rather than fatigued.
Interval Training: (Scheduled for Tuesdays.) Interval training consists of fast repeats (400, 600 and 1,000 meters in this program), followed by jogging and/or walking to recover. It is the "interval" between the fast repeats that gives this workout its name. In this program, I suggest a 400-meter jog between the 400 repeats, a 200-meter jog between the 600 repeats, and 3 minutes walking and/or jogging between the 1,000 repeats. Most important is not how fast or slow you walk or jog the interval, but that you be consistent with both the repeats and the interval between.
10 x 400: Pick a pace in the first week that you can handle easily. For the intervals, jog 400 meters at a fairly fast pace. You want to recover between repeats, but not recover too much.
5 x 1,000: Run this workout in the weeks after you run the interval 400s. Run each rep fast, somewhat slower than race pace the first time, with your goal to eventually to run as fast as race pace. If running on an unmeasured course, you may need to simply run intuitively, about the time it would take you to cover a kilometer in a race.
6 x 600: Run this workout during the third, sixth and ninth weeks. Run each 600 at about the pace you would run in a 3,200-meter race. Jog a fairly fast 200 between, then go again. Keep the pace the same in later weeks, but progress instead in number: 8 x 600, ultimately 10 x 600. Don't get into the trap of comparing one week's workout to the one before or the one after. Focus more on how you feel at the end of each workout, not the numbers on your watch. You should finish fatigued, but also refreshed.
Run correctly and in control, interval training can be invigorating. Overdone, however, it can lead to injuries and fatigue, chipping away at your ability to attain peak performance.
Fartlek: A fartlek run in this program is a workout of anywhere from 30 to 45 minutes that involves constant changes of pace at different distances. After 5 or 10 minutes of gentle jogging at the start, pick up the pace and surge for maybe 10 or 20 or more seconds, then jog or even walk for a near equal time until partly recovered, then surge again. These speed bursts could be anywhere from 100 to 400 meters, or longer. They could be up a hill or down a hill or on the flat. They could be at top speed or at the pace you might run a 5,000 meter race or from this tree to that tree. Fartlek teaches you how to surge in the middle of the race to get away from opponents--or hang with them when they attempt to surge on you.
Long Runs: (Scheduled for Saturdays) Long runs are necessary to improve your aerobic fitness and endurance. You begin in the first week, running for 60 minutes and add 5 minutes each week to a peak long run of 90 minutes. As long as you run for the prescribed length of time at a pace that allows you to finish as fast as you start it's fine.
Rest/Easy Days: (Scheduled for Wednesdays, Fridays and Sundays.) These are the three days of the week when you do not run hard. And quite frankly you can't run hard seven days a week without risking injury or overtraining. So in between the hard workouts, run easy. Rest can be an easy run of 30 minutes, or it can be a day when you do not run at all. You need days of comparative rest between the hard workouts, otherwise you will not be able to run those hard workouts at full speed. If you fail to do the hard workouts properly, you will not improve. Don't train hard every day assuming that it will make you a better runner; it may actually affect your training negatively.
Good luck, please don't train everyday it does more harm than good! Rest is as important and effective as the training!
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