Run For Your Life: A Jogger's Handbook

Table of Contents
 

How to Start a Running Regimen

Best Places to Run

When to Run

Selecting the Right Running Shoes

Running Apparel Do's and Don'ts

Warming Up

Weight Training for Runners

Treating What Hurts

Diet Does Matter

Should You Decide to Cross Train

Tips for Female Runners

Running and the Weather

What About Racing

Racing Basics

Running a Marathon - The Mother of All

How to Start a Running Regimen
Plan Your Running Regimen Today 

Running is not only practical, it is also the easiest, cheapest way to get healthy and in shape.  Running, as a cardio exercise can benefit anyone – young or old. That is why running along with brisk walking continues to be popular with sports buffs everywhere. 

Imagine, you do not have to sign up for a gym, nor do you need to purchase expensive equipment to enjoy running. Plus you get to enjoy the quiet joys of nature while breathing in cool crisp air while clearing your mind at the same time. Some testify that running is the best way to squeeze healthy exercise into a busy schedule. 

The beauty of running and walking is that you have to do it anyway, especially walking.  Running, however, is more strenuous and if done properly, a more effective exercise. Unfortunately, there are right ways and wrong ways to run.  While anyone can start a ‘regimen’ on their own, proper knowledge is beneficial in maximizing the benefits and minimizing the chances of getting injured.  

If you do get injured, it could only mean time away from exercise. So as much as possible you will want to run the right way so you don’t get injured.  

Starting a Running Regimen 

When starting a running regimen, one of the first things to consider are your goals:

• What do you want to accomplish?

• Are you running to increase endurance

• Are you running to burn calories?

• Build stronger muscles?

• Get a healthy heart?

The way you run and the amount of time you spend running will all depend your goals. If you plan to increase endurance, you will have to put in a lot of time running, plus you will have to gradually increase the pace and the time spent jogging. For that purpose, it wouldn’t be abnormal to be running about 5k a day – especially if you are an athlete. You will probably also have to push the pace towards a full run at the end. If you want to burn calories you will need to run regularly but at a measured pace so that your exercise remains aerobic and not anaerobic.  

Aerobic means that the exercise involves oxygen. Running a measured pace – somewhere faster than a slow jog and slower than a full run - is safely aerobic.  If you push towards hard running, it is more anaerobic than aerobic. That kind is better suited for endurance running than weight loss. Aerobic exercise, by the way, is the only way to burn fat.  

If you are simply looking for a healthier lifestyle, then a 15 to 30 minute brisk walk /jogging regimen would be best for you. 

The next thing you have to consider when starting a running regimen is your schedule. You will have to find time in your busy schedule to fit in your running, and aside from that, you will have to consider whether you are a night runner or a morning runner.  

Some people respond better to morning runs. They are more efficient and are able to accomplish more when running in the morning. Some people are not that morning-oriented. These people respond better during the evenings. If you think you are not much of a morning person, then don’t worry. It’s okay to break the mold and start running in the evening. 

Whatever method appears to be more appealing for your situation, keep reading.  We discuss specific times in depth in an upcoming chapter. 

You will also have to consider the environment and the weather. Not all locations are alike. Some will want to choose a challenging course, running up hills and challenging areas. But this is not for all people; some will want to consider gentler courses, running down easier slopes and terrain. It all depends on your goal, endurance runners will benefit from more challenging terrain while others can stick to flat roads.  

Also, make sure you are equipped for the weather. Cool attire that moves moisture away from your skin is still the best for such situations. You will also want to purchase shoes that protect your feet against the repeated pounding it will take while you are running. Go for comfort and strength here, not just fashion.  More on this later. 

Starting a running regimen is a truly exciting activity. Plan ahead and stick with your plan to truly enjoy its benefits. Also, you will probably want to consult with a trainer for further information. Enjoy!

To be continued

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