From Walking To Running In 30 Days
Even if you are just walking for exercise now, you can use this plan and be running in 30 days.
The first rule of running is anyone can do it. If you can run and if you do run, you are a runner and no one can take that away from you. The best thing about it, is that in order to be a runner you don’t have to apply for a license, pass a test or give an oath, the moment you get out of the door, step outside and take off you are admitted to the brotherhood of runners.
We all start to run for different reasons. There is no shame in coming to running in the hope of losing weight or getting in a better shape. We all start somewhere and whatever your reasons are, if they get you going and if they keep you on track these reasons are good enough for anyone out there. Some run because it’s more convenient than following a program, it burns the extra calories. Others run because they like the sense of control and empowerment they get out of it. We all have our reasons and if you have defined yours, here are some practical tips on how to get started:
What to expect
You may feel out of breath, like you are not getting enough oxygen and your lungs are on fire- – that’s perfectly normal. That’s your aerobic capacity, your fitness levels that will eventually rise. You are not dying, there is nothing wrong with you. Everyone goes through the same thing when they are trying to do too much too fast. The best thing you can do is drop the pace and go slower.
The stitch you get in your side is a sign that your body isn’t getting enough oxygen and carbon dioxide is building up in your bloodstream – to get rid of the stitch, you have to simply outrun it. Start taking deeper breaths and run at a slower pace and it’ll be gone in a few minutes as your bloodstream oxygen level rises.
Warm ups and cool downs
The warm up and cool down stages can be part of your run, start and finish your run with a few minutes of a slow recovery runs to get your body temperature and your heart rate to its normal state. Warm-ups and cool-downs are literally what they are, the way to transition your body from a normal state to a very active state and back without putting additional stress on your body. Think of your body like a car, you wouldn’t go from zero to a hundred in a second if you don’t want to wreck it and you won’t take it out in a cold day without warming up the engine beforehand.
If you lead an active lifestyle already, you are likely not to need a warm-up. Everyone needs a cool-down, though. It can either be a fast walk or a light jog that is normally 5-10% of your total distance. You can also do some additional stretching after the run.