Running : Warm-up to Workout

From the article. Before talking about exercise by walking. To exercise before walking. For people who start exercising, they adapt and train their muscles to be ready for more intense workouts. Let's prepare ourselves for the hard workout. And this is the reason why I started walking before.

You might be eager to get on with your actual exercise routine but, before you do, it is vital that you have a warm-up that combines walking, jogging and stretching. In fact, from now on, get into the habit of thinking that warm-up is part of your "real" routine.

Before you run, have a good warm-up, which should include at least 2 minutes walking, 5 minutes of light jogging or fast walking, and some stretches. The best stretches will be a hamstring, quadriceps and calf stretch. Perform each one twice for 10-20 seconds. Don't get chilled during the warm-up and always have a cool-down period after running. A slow 3- to -5 minute jog or walk, followed by some stretches, including the ones you did in the warm-up, constitute a good cool-down.

#Jogging Programme

If you are new to #jogging, begin by jogging for 1 minute and walking for 2 minutes after your warm-up. Repeat this until you have been exercising for 30-45 minutes. When you have completed three sessions of this combination in a week, build your jog time up to 2 minutes and walk for 1 minute for three sessions per week. Each week, add another 2 minutes to your jog time, so after six weeks of jogging/walking three times per week, you should be able to jog for 10 minutes and walk for 1 minute for a total of 30-60 minutes. At this stage, try to jog continuously for 15-20 minutes. Time yourself over distances of 2km/1.2 miles and 5km/3.1 miles. This will allow you to measure your improvement and set new targets. To maximize the benefits and avoid injury, aim for a steady rate of progress - your body needs a chance to build the correct muscles and to establish stability to cope with the physical demands of running.

#Treadmill versus #outdoors

The treadmill is a good way to #begin running, as the base of the treadmill provides some cushioning to help avoid injury. Running on a treadmill also allows you to assess your fitness as you can cover the exact distance and not be affected by terrain or weather conditions. When running outdoors, the fresh air can cool you down faster. Using off-road tracks will soften the impact of your foot striking the ground and will prevent injury to joints. Try not to run on ground that is too soft, unless you are being coached to do a specific session. Soft ground will make the back of the calves- the Achilles - work too hard and may cause injury.

#The right level

• Stay on one fitness level for six weeks before you consider moving up to the next level.

• Wearing a heart-rate monitor or occasionally using the sensors on the treadmill will help you to choose the appropriate level of intensity.

What to #wear

Comfortable footwear that absorbs impact is vital ; you will need running trainers that have been specifically designed to provide the proper support and cushioning. Visit a shop where the sales advisors are trained to watch you and suggest shoes that suit your style. If possible, test running shoes on a treadmill before you buy them.

Wear comfortable, breathable clothes. If it is cold, wear tights to trap body heat. This is especially important to protect joints with poor blood supply, such as your knees. On your top half, wear a few layers so that you can take them off and on as the temperature and the speed of your running session changes. Wear a cap to protect your eyes from bad weather, to keep the sun off your head and to prevent sweat getting into your eyes. Finally, carry weather to maintain your hydration levels.

#Running trainers

A good pair of running shoes is a very important purchase, so take your time before buying them. There are a number of factors you should consider before choosing the right shoes. Get expert advice from a running shop if possible where they will be able to show you shoes which are correct for you. Try them on and run around the shop to see if they fell comfortable.

#Weekly sessions to improve running fitness

The following four running sessions are suitable for people at any level from beginner, through intermediate to expert. Just be realistic and make the appropriate choice for you, depending on whether your fitness level is below average, average or above average. Do not stick to your usual run, but instead, use these sessions to improve your training fitness and performance. Try to fit in at least three to four runs a week, using the appropriate sessions for you.

Fitness level Distance/time Intensity

Session 1 : timed run- Below average 2km/1.2 miles L3

do this every other week Average: 5km/3.1 miles L3

to compare your fitness Above average 10km/6.2 miles L3

level

Session 2 : intervals to Below average: 40 minutes 4 minutes easy run L1,

build aerobic capacity then 1 minute fast L3:

keep repeating

Average: 3 minutes easy run L1,

then 2 minutes fast L3:

keep repeating

Above average: 40-60 minutes 2 minutes easy L1, then

2 minutes L3 fast: keep

repeating

Session 3 : long Below average: 30-40 minutes steady run L1-L2

endurance run to aid Average: 45-60 minutes steady run L1-L2

aerobic efficiency and Above average: 60-90 minutes steady run L1-L2

fat metabolism

Session 4 : hill run to Below average: 20 minutes 2 minutes hills L3, then

build power, attack the 8 minutes on the flat L1

hills and go easy on the x 2

flat Average: 35-40 minutes 3 minutes hills L3, then

6 minutes on the flat L1

x 4

Above average: 45-50 minutes 4 minutes hills L3, then

4 minutes on the flat L1

x 6

This is the reason for the rush. But there are different reasons for running. Such as normal public run difference with run away the dog. With different speeds. But it's different. With a escape run run ghost, put dog gear run away. Who way it way, Missing. I will survive?

Thanks for the article.from book Fitness Training body-shape stamina power / Andy Wadsworth