Running provides outstanding cardiovascular benefits and can help you drop pounds or simply maintain a healthy weight. Plus it's low-cost--the only necessary equipment being proper footwear. If you're lucky enough to have access to a treadmill, impediments like weather and safety issues won't stand in the way of your workout. If you're just beginning a running program, avoid injury by listening to your body as you ease your way towards the goals you set for yourself.
Instructions
1. Go to a specialty running store to be expertly fitted for running shoes. Proper footwear is essential for injury prevention and comfort when you run.
2. Warm up by walking or slowly jogging at an easy pace for five minutes or until your muscles loosen up and your heart rate slightly increases. Keep water nearby to sip throughout and after your run.
3. Gradually increase the speed on the treadmill until you are running at a comfortable pace. Use the talk test to gauge your intensity--if you can't carry on a conversation, then you are running too fast and may not be able to run for an extended period of time. Use music or a favorite television program for entertainment.
4. Concentrate on proper form. Bad form wastes energy and can cause injury. Run tall with the ears, shoulders, and hips in alignment. Use a heel-to-ball foot strike, with the heel touching the belt first. Spread your weight over the foot with a gentle rolling action ending at the ball of the foot.
5. Take walk breaks if you can't run for 25 minutes. Alternate walking and running every two to three minutes. Over time, lengthen the periods of running until you can run for 25 minutes continuously.
6. Cool down by walking for five to 10 minutes or until your heart rate and breathing returns to normal. Add some light hamstring, quadricep, and calf muscle stretches for your legs if desired, holding each stretch about 20 seconds.
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