Running. Some people love it, others hate it. Regardless of how you feel, you can`t deny the many benefits of running. From strengthening your cardiovascular system to increasing bone density, the positives of running are many.
If you`re just starting out and wondering exactly how to start incorporating running into your fitness routine, we can break it down for you here in 6 simple tips.
Start Running With The One Minute Rule
Alternate running for 30 seconds and walking for 30 seconds. For this first minute when you run, really focus on your form.Your shoulders should be rolled back and down, your head up and your hands relaxed.
Run For Two Minutes
Next, run for a minute straight then walk for one minute.Be sure to maintain a steady pace and find your rhythm.Breathe in through your nose, then out through your mouth.
Ramp Up Your Run For Three Minutes
Seeing a pattern here? Now run and walk for one and a half minutes each. One good running tip to stay motivated is to load up some upbeat music onto your iPod.
Fire It Up To Four Minutes
This will be the longest run interval. Try setting mental goals to help you get through these four minutes. If you`re running outside, focus on a point in the distance and reaching that. If you`re running on a treadmill, try counting 10 seconds at a time – reaching that 10 is your goal. Having mini goals will help you push forward!
Back To Three Minutes
Pick u the pace a little during the home stretch and take longer strides.
For the running portion, keep up the pce for one minute then slow it down to a walk. Turn your head from side to side and roll your shoulders. This will help to loosen up those muscles in your upper body. End with a good stretch. Stretch out your calves, quads and hamstrings.
Ready to run? Waterford Physiotherapy and Sports Injury Clinic can help you learn to how to best prepare your body for running .We will work closely with you to develop an individualized plan with best stretching and strengthening techniques to ensure your body is ready to handle hitting the pavement.