10 Tips on Running

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23 Mar 2014
  • Some gentle jogging and light stretching is needed as 5 minute warm-up before running
  • Running may be slow continuous type, fast continuous type, variable (alternate fast and slow) and Fartlek training method (‘Fartlek’ is Swedish for “Speed Play” and is method that blends continuous training with interval training).

tips on running

  • Start running for small distances. Initially you may brisk walk for 10 – 15 minutes 3 – 4 times a week. May increase the duration by 5 minutes everytime you develop the stamina to do so. The total duration may be increased upto half an hour to two hours depending on the pace of running.
  • Do not over-hydrate during running. May take a few sips when thirsty but not in excess.
  • The most important thing is to listen to your body and not overdo it. The heart should not go beyond 140 to 180 beats per minute depending on the pace of running.
  • Chose well-fitting, well-padded running shoes. Lace them up to the top.
  • Cooling down of 5 – 10 minutes is needed prior to stopping.
  • Strengthening primary muscles with exercises will help to prevent injuries during running.
  • Stretching exercises of the muscles will help prevent sprains and strains during running.
  • Last but not the least, take your doctor’s permission before you start any exercise regime.

 

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