I understand that most of my readers are runners but in my effort to help people to start running as an exercise, I thought I should start a post to help address those people who never run before. If your primary reason to start running is to lose weight and start an active lifestyle, I do believe running is the best course of action. However when you start running competitively, don’t believe those people who still proclaim that running is the cheapest form of exercise. You need to invest on a nice compatible running shoes, running gear, hydration belt, running watch, eye wear and these cost a lot of money. Will probably start a post about this later.
This is an 8 week program that I got from About.com and hopefully help you transition into the sport:
1. Get a green light from your doctor before you ever started.
If you suffer from high-blood or any heart related issues, this is a must. I remember my dad running with me 4 months ago and upon reaching home, his blood pressure shoot up. We had him checked at hospital and was later told by a cardio that running is not for him as it will elevate his blood pressure more. We later found out that he’s got some issues in the right-ventricle of his heart. So folks, running is NOT for everyone.
2. Buy the right running shoes compatible for your foot. This is very important to avoid any long lasting injury. If you live near Makati area, you can try Athelete’s Foot for gait analysis at Glorietta or if you’re near QC, try Second Wind store at Teacher’s village.
88 Maginhawa St., Teachers Village QC
2nd Level Glorietta 3
Ayala Center, Makati City
Tel: (632) 817-7896
There’s another store opening this 2nd week of June called Runnr Store that has Footprint Scan and High-Speed Video Gait Analysis plus the first to offer Custom Insole Moulding. Got this info from the Bull Runner.
3. It is very important that before you start running, you need to warm up first for 5-10 minutes. You can do this by walking the whole 10 minutes of it OR walk for 8 minutes then jog for 2 minutes. You are properly warmed up when you start perspiring and your heart start pumping a bit faster than usual. If stretching is for you, then do stretching. There are countless debates if streching actually help. Even my favourite running coach Jeff Galloway repeatedly mention that the reason he is able to run injury free at his old age is that he never stretches. He firmly believes that it is harmful to runners and so is doing yoga. He must be a lucky guy but not everyone is as lucky as him. Personally I do stretching after warmups and I never encountered any issues doing so. You may want to follow some of running streches here.
Note: If you have access to an oval track, this is the best place to do this program. You can try oval track at Ultra-Pasig or try Bonifacio Global City (cement road though) considered to be one of the most comfortable and safest place to run.
4. Week one: Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for three sessions with that same sequence for week one.
5. Week 2: Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions in week two.
6. Week 3: Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions in week three.
7. Week 4: Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Shoot for four of those sessions in week four.
8. Week 5: Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four of those sessions in week five.
9. Week 6: Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Try to do four sessions for week six.
10. Week 7: Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions this week.
11. Week 8: Try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.
If you do this religously, try joining 5k races! Road races you can find here at takbo.ph website.