Tips to Make Running Easier for Beginner Runners

Starting a running program might be really difficult for some,  especially for first time runners.  Just like what I often hear, once your body is  accustomed to the program, you can be running without busting a sweat  in no time  (Take note: for figurative purpose only).  Here are some tips to get you started.

  1. Walk to build aerobic and muscular endurance. The month prior to beginning your new venture into running, go out for a daily walk. Try to walk at least 30 minutes each day. The first week, go for an easy walk. “Easy” is faster than a stroll, but just shy of breaking a sweat. For the next two weeks, up the walk to a moderate intensity. Now you’ll be sweating, but still be able to carry on a conversation. For the last week, increase the walk to a hard intensity. During the “hard” walks, you’ll be breaking a sweat and if you’re talking, it will be more like a one- or two-word conversation. This month of walking will help to open up the lungs, get you more in-tune with your breathing, increase your aerobic capacity, as well as start building some muscular endurance in your legs. It will also help by getting you into a daily routine of exercise.
  2. Strengthen Your Core. Running actually requires almost as much upper-body muscular endurance as it does lower-body. During your pre-running walking month, add in a bi-weekly core and upper-body workout. A strong core and upper-body will help maintain good running form which will help keep fatigue from setting in as quickly when you begin your running. No fancy equipment is needed. Some light dumbbells and/or med balls will do the trick. Click here for a great core workout for runners.

Find out more tips at RunnerDude. 

 Photo copyright by Flickr user lululemon athletica. 

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