Running Tip 4
Dear Friends,
Greetings!
I believe some of you have started running after reading my last tip. If not also no hurries! no worries! take your sweet time. I have received few good feedback from my reader friends. One of them is to make my blog visual, at present it is only text. I agree with him, it is tough to hold the attention of readers for long with only text. But my limitation is whatever I am writing here is more about my experience, more about the feelings I underwent in my running journey so far. So at present I don't have any clue on how to represent my experiences or feelings through visual means. But I will definitely give a try.
Running Tip 4 - Getting into a daily running schedule
Just to recall my last tip, getting started comprised three steps - warm-up, go for a short run and warm-down. Warm-up and Warm-down are compulsory ones, if you can do the stretches provided in the video it would be more than sufficient. Coming to running, in last tip, I had suggested you to run at least 10 minutes or 3 rounds (if you are running on an oval 400 meters athletic track). For the first week I suggest you to continue in the same fashion. Get your body accustomed to running. At the beginning of the second week, you can increase your running by 1 round or 2 minutes and continue for the whole week. At the beginning of the third week, increase by another round or 2 more minutes and continue for the whole week. The increment chart can look like the table below
Once you reach the sixth week, i.e. 4 KM or 30 minutes per day, you can choose to stay at that level. Because for an average day and for a normal person, 30 minute workout is sufficient. You need to do this for 5-6 days a week. You can continue this routine for another six months or an year or forever. If your objective is to just stay fit and reduce weight, you will start getting good results if you follow this regimen for 6 months. But in case you are a long distance running aspirant, you can increase the distance gradually keeping the above table as reference (I will deal more about this when I write about my first 10K running experience).
Anytime my advice would be to keep observing how your body is responding while running or any changes happening in the body while running. However the key observation points are -
In my next tip I will touch upon eating and drinking patterns before and after running. But I suggest to keep drinking water throughout the day. Ensure you consume 4-5 litres every day so that you are ready to run on any day.
Thank you,
Regards,
Chetan
Greetings!
I believe some of you have started running after reading my last tip. If not also no hurries! no worries! take your sweet time. I have received few good feedback from my reader friends. One of them is to make my blog visual, at present it is only text. I agree with him, it is tough to hold the attention of readers for long with only text. But my limitation is whatever I am writing here is more about my experience, more about the feelings I underwent in my running journey so far. So at present I don't have any clue on how to represent my experiences or feelings through visual means. But I will definitely give a try.
Running Tip 4 - Getting into a daily running schedule
Just to recall my last tip, getting started comprised three steps - warm-up, go for a short run and warm-down. Warm-up and Warm-down are compulsory ones, if you can do the stretches provided in the video it would be more than sufficient. Coming to running, in last tip, I had suggested you to run at least 10 minutes or 3 rounds (if you are running on an oval 400 meters athletic track). For the first week I suggest you to continue in the same fashion. Get your body accustomed to running. At the beginning of the second week, you can increase your running by 1 round or 2 minutes and continue for the whole week. At the beginning of the third week, increase by another round or 2 more minutes and continue for the whole week. The increment chart can look like the table below
Once you reach the sixth week, i.e. 4 KM or 30 minutes per day, you can choose to stay at that level. Because for an average day and for a normal person, 30 minute workout is sufficient. You need to do this for 5-6 days a week. You can continue this routine for another six months or an year or forever. If your objective is to just stay fit and reduce weight, you will start getting good results if you follow this regimen for 6 months. But in case you are a long distance running aspirant, you can increase the distance gradually keeping the above table as reference (I will deal more about this when I write about my first 10K running experience).
Anytime my advice would be to keep observing how your body is responding while running or any changes happening in the body while running. However the key observation points are -
- You may get some pain (like cramps) in abdomen while running. This is one of the common things experienced by the beginners. One common reason for this pain is lesser hydration. If you have not taken enough water throughout the day or an hour before running, then it may tend to happen. You can continue running slowly because after a while the cramp may automatically get subsided. But if start experiencing more pain as you continue running, then you can stop, relax for a while, drink water. If pain still persists consult your doctor.
- Also you may get slight pain in knees, hamstrings or toes while running. In those cases also continue running, but keep observing internally the portion where it is paining. The pain may get subsided after some time. If it gets aggravated with running then stop, relax for a while, do some stretching and have water. If pain still persists get help from physio. The physio will provide you the exact cause for the pain and also suggest the remedy for these pains.
- Keep observing your breaths while running. Try to breathe through nostrils. But after sometime you are forced to breathe through mouth also. In that case you may get the feeling of tired or slowing down. Don't worry, try to inhale through nostrils and exhale through mouth as you run. Even if you are inhaling and exhaling through mouth no need to worry, it is a matter of time, you will slowly learn how to breathe effectively while running. But if you are getting breathing problems, or you are feeling you heart getting heavier while running, then stop, relax for a while. Consult your doctor if you are feeling uncomfortable with breathing long after the run.
In my next tip I will touch upon eating and drinking patterns before and after running. But I suggest to keep drinking water throughout the day. Ensure you consume 4-5 litres every day so that you are ready to run on any day.
Thank you,
Regards,
Chetan
P.S. - The tips I provide here
are simple ones and easy to do for a normal person. But if you have any medical
condition like breathing problems, physical weakness, cardio issues or any
other challenges I suggest you to consult your doctor or physiotherapist. Get
all the doubts in your mind cleared by your doctor before hitting the track
again.
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