Whilst running may seem like a pretty simple ideal, to do it right
and gain the full benefit of running requires a bit of thought and
consideration first. People run for a variety of reasons such as to
improve fitness, to lose weight, to compete in running events or simply
as a relaxing leisure activity. But before you undertake running as a
routine for any reason, there are several fundamentals which you should
consider. X-Country
Your current fitness level
How fit are you now? A great way to test your fitness level is the
"beep test". The beep test involves the participant to run over a
20m course back and forth trying to beat a recurrent beep that will
increase in pace as you progress. If you can gain access to a beep test
CD then it is advisable you try the test out to determine your level of
running ability. If you can obtain a score of 10 or higher you are
deemed to be in pretty good shape. A very fit athlete may achieve a
level of 15 or higher whilst a person who is quite unfit would score
below 7.
It is very important that you consider your fitness level before you
set yourself on a run. If you are aware you are a reasonably unfit
person, it is senseless in attempting to run 10km for your first try at
running. You should instead maybe attempt a slow jog for a kilometre
and walk another kilometre afterwards. However, if you are already of a
reasonable fitness level you should not underestimate your ability and
do too less when deep down you know you could be doing more.
This analysis is quite subjective. It requires you to make an honest
assessment of your fitness level and hence how much running you should
be doing in the early stages.
The correct footwear - for you!
Once you have decided on how much running you are going to be doing to
begin with, you should now choose the correct pair of shoes to take you
on your running adventure. Improper shoes can lead to instaneous injury
or long term damage which can destroy running’s chance to make a
good impact on your life. Whilst the major shoe brands may charge a
good deal of money for their running shoes, the money is certainly well
spent. By shopping around and consulting in-store experts you will be
able to find the best pair of shoes for your foot and your budget. It
is imperative that you are aware of the surface you will mainly be
running on and inform the shoe experts of this as many companies
manufacture specific shoes for different terrains.
Planning and avoiding procrastination
After you have made an assessment of your fitness level and you have
made the financial commitment to buy a decent pair of joggers - it is
now time to do some planning and set some goals! Before you step out
the front door to go on your run, make a plan of which days of the week
you can run, at what time on these days you will run, how far you will
run each day and where you are going to run.
Once you have made this plan you must not procrastinate! Think about
the reasons you have decided to take up running, think about the
benefits you will receive from running, think about the sense of
achievement you will feel. If you still aren’t in the mood to
take on the challenge try listening to your favourite inspirational
song or watch a snippet of an inspirational movie or watch the roger
banister four minute mile run right here on ubersportz. Then get out
there and do it!
Setting a schedule
Once you have gotten a knack for judging your ability and what kind of
intensity you can handle then it is time to set up a schedule. List out
the days that you have as nominated running days and make notes next to
these days about how long you will fun for, where you will run and how
fast you are going to run. The "where am I running" section of the
schedule is not overly imperative, you should aim to mix up the routes
you take on your run to make it more of an adventure and make it more
enjoyable.
The reverse: keeping a log
After each run is completed, keep a journal or run. How did you feel on
the run? Did you find it easy or did you struggle? How did you find the
route you ran on? How do you think this affected your running? Did you
come away feeling good and positive or were you full of aches and in a
bit of a negative state? All these things will contribute to how you
choose to run next time round and thus you should take note of them to
observe whether certain regularities result in positive or negative
results. For example, when you run on the road you might find you come
off the run with a sore left knee. If you make a note of this regularly
you will be able to avoid such negative outcomes from your running and
focus on the positive aspects. You will find that this practice will
give you a much more fulfilling running experience.
When it's ok to take a break
So you have been keeping to your first week goals beautifully but now
you are really starting to feel those aches and pains. Take a break. If
you continue to push yourself to achieve those goals when your body is
telling you that you just aren't ready then take a break from your
schedule. It is important that running stays an enjoyable, challenging
and rewarding experience for you. If it stays this way then you will
continue to do it and you will continue to reap the benefits. When
those aches and pains have receded, try to start out again at an easy
rate and slowly build up to a more challenging pace or time.
Having a running buddy (or buddies)
One day, try to convince one or a few of your friends to join you on
your run. You may find it a really enjoyable experience and the
addition of a social element to your running. However, you may also
experience the reverse effect. You may find that running with other
people impedes the running experience and you may want to continue on
running by yourself. Many runners greatly enjoy running alone as it
gives them a relaxing, spiritual escape. Other runners just can't find
the motivation to run unless they have a buddy their to push them
along. This is something you must decide upon for yourself. It depends
entirely upon your personality, how you find the two different
experiences and what you want to get from running.
