10 Tips On How To Start Running

This article will tell you my top tips on how to get off your ass and out running around the streets! You will learn how to get fit safely by following these simple steps and only running two or three times per week. This is very important if you want to reduce the risk of injuring yourself....

1. Invest in a good pair of running shoes. You don't have to buy the top of the range, but it's important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury. No fashion trainers with skinny soles!!

2. Walk at first. For the first three or four weeks you should have a 10 minute warm-up walk before doing any running. Then start a combination of running and walking. See below for an outline of the routine.

3. Don't run two days in a row. Give your muscles, ligaments and tendons a chance to get used to running. Three times per week maximum.

4. Run for time, not distance. Your running program should be designed to gradually increase the time you spend on your feet, rather than the distance you cover.

5. Avoid the "Terrible Two's" - drastic increases in time of your runs. The Terrible too's too much, too soon and too fast!! If you ran a total of thirty minutes last week, don't increase it by more than five or ten minutes the following week.

6. Avoid copying good runners! These runners were born with genes that enable their bodies to handle running, you know the ones, lean and skinny. Don't try to copy them as it may lead to injury.

7. Be patient! Don't be in a hurry. Wait until you can run at least 30 minutes without resting before lining up for that first 5km fun run like the race for life.

8. Find a partner to run with. Some of the greatest friendships have been formed during training runs.

9. Run more slowly than you think you should. Also don't run as far as you think you should during the first 6 weeks.

10. Enjoy it! This is your time to yourself, it's meant to be enjoyable.

Outline Routine (after warm-up)

Start by jogging slowly for 15-30 seconds and walking for 60-90 seconds.

Gradually increase the amount of running e.g. 30 sec jog - 90 sec walk, 45 sec jog - 90 sec walk, 60 sec jog - 90 sec walk. Do this for 20 minutes, three times a week.

After 4 weeks try to reduce the time you walk for and increase your running time. E.g. 90 sec jog - 45 sec walk, 2 min jog - 30 sec walk, 3 min jog - 30 sec walk, 5 min jog - 30 sec walk.

Once you are able to run 5 minutes continuous, you can start to try to increase your running so its more continuous and keep your rest to minimum. E.g. 10 min run 30 sec rest, repeat twice. Slow and steady is the key at this stage.

Before you start your running program, you should visit your doctor. This is always a good idea, but especially in case of the following:
Excessively OverweightHeart problems or health problemsNever exercised before or not exercised for many yearsBreathing problemsChronic fatigueAged over fifty

So there they are my top ten tips, I hope you enjoyed and will benefit.

Now you know some vital information which will hopefully help your exercise program and increase your chances of achieving your goals. For more information from our team of sports scientists on personal training, boot camps, diet and nutrition, psychology, injuries and treatments, and rest, recovery and conditioning and many more why not visit: http://advancedsportsperformance.co.uk/

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Thanks for reading.

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Get A Healthier, Better Looking Body With Jogging And Cardiovascular Workouts

Jogging is a great way to stay fit, and as an exercise, it has many benefits. For those looking to get ripped, six pack abs, jogging is a wonderful way to lose fat and show more definition in the muscles underneath. Staying in shape with jogging can also help prevent injury, as it keeps the leg muscles strong. For many people, it even makes for a good form of stress release or meditation, giving the mind a chance to clear out.

It's easy to see why so many people fall in love with jogging. The whole body sees the benefits. Many consider it a way to have control over their body and their health. Everything from fat loss, to improved cardiovascular function and blood circulation, to stronger muscles and better balance is possible.

Although walking can produce many of the same benefits, jogging is more intensive and the results tend to happen more quickly. Running is more intensive still, but it's easy to get worn out quickly if you're not in top condition. Jogging basically falls in the middle. It's a good moderate-intensity exercise that can be sustained over long periods of time. It's ideal for losing weight, as cardiovascular exercises need to be performed for 20 minutes or more before they start burning fat effectively.

There are countless other cardio exercises that can produce similar benefits. Running up stairways and hillsides, dancing, and jumproaping are a few that can be done almost any time. Swimming and bike riding have the extra benefit of smooth, fluid motions that put much less stress on the joints. Competitive sports are great as well, such as tennis, volleyball, and martial arts. Really, anything that constantly keeps you moving is good exercise, and the more the better.

Doing workouts outdoors offers the most freedom, but there are always times that the weather won't allow for the best conditions. In these cases, indoor sports courts will still let you get your workout. Even in the house, anyone could spend 30 minutes jogging in place while watching the TV or listening to music. The important thing is to not use bad weather as an excuse to not work out. If it starts to become a habit, it can be tough to put yourself back on the right track. Always have a plan B available, and make sure it's something you enjoy. The more enjoyment you get from exercise, the less it feels like work, and the more motivated you will be to do it.

On the average, a person burns 100 calories for each mile they run. Like any skill, the more you do it, the more second nature it becomes. It's also a good practice in building self-discipline, requiring determination to keep at it day in and day out.

One great thing about jogging in particular is that you don't need any extra equipment other than a good pair of shoes for running. It can also be done in almost any park, on trails, college campuses and city streets. It can also be a great alterative to driving to some places, as you get the benefits of exercise without having to pay for gas. Just be sure to choose a route that doesn't follow along a main traffic artery, where exhaust and crowded sidewalks could be a problem.

Often times, people will neglect the cardiovascular portion of their workouts when they're after firmer and more toned muscles. It's true that it doesn't happen without a good amount of strength training and weight lifting. Never the less, jogging and cardiovascular workouts are a key component to getting rid of extra fat and making the body healthier overall.

So if it's the well-defined six pack abs that you're after, adding cardiovascular and jogging activities to your workouts will help you attain the great body you want, as well as a good level of overall health.

Alejo Arizona is a performer and fitness expert based out of beautiful Jerome, Arizona. You can go here to check out his fitness website.

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Look Good, Feel Better! With Cardiovascular Exercise

While home cardiovascular exercise training devices are not nearly as good as the equipment accessible at the health club, the product quality is generally adequate to assist normal exercises. Be certain to take proper care of them. Taking care of home gym machines is the obvious way to make sure you will get your money's worth from them.

What is wonderful about possessing cardiovascular exercise devices in your residence is that you don't have to be concerned about getting dressed for freezing weather lasting months to go work out. You can also exercise for several minutes or even hours devoid of having to be concerned about someone else seeking a turn on the cardiovascular exercise apparatus.

If you are uneasy regarding the expense of acquiring your personal residence cardio exercise devices, you should a pay a visit to your nearby fitness center then you can evaluate the expense. Bear in mind after you include your initiation expenditures, regular membership charges, and fuel to get to and from, you could have invested in the equipment for your own use.

When choosing cardio exercise devices, stay away from equipment that positions excess weight or level of resistance on the hip-joint. Although it isn't a piece of equipment, swimming pools provide a safe and sound device equally for muscle-strengthening and cardio.

The elliptical exercise machine and fitness bike, placed to percentage incline, offer you low-impact alternatives for cardiovascular exercise. Going for walks using a home treadmill, fixed to per cent slope, generates minimum effect on the hip-joint.

Jogging or speed-walking on the fitness treadmill machine may possibly position an excessive amount of excess weight to the joint. Nevertheless, you need to talk about even light jogging or speedy jogging together with your medical professional prior to taking part in this exercise.

Regrettably, most cardiovascular workout devices could cost a couple of hundred to thousands of dollars. The great news is that we now have vendors that offer inexpensive cardio exercise work out devices. Therefore, it's actually dependent on looking for the ideal merchandise as well as the supplier.

The internet marketers should provide an outstanding supply of this since there are a large number of dealers on the internet. Make sure you look into the trustworthiness of the vendor prior to adding any purchases. Enquiries would additionally be essential along with studying client comments regarding the supplier per se.

Gym memberships, fitness treadmills and other cardio exercise training devices are normally not advisable for small children simply because their physiques aren't prepared for that form of activity. As an alternative, promote enjoyable routines like jump rope, hopscotch, four square and bike rides. If there are other children in the household or community, recommend a game of tag or conceal and go look for. These are exciting methods for youngsters to be active.

Versa climbers are about the most effective and demanding cardiovascular exercise work out apparatus. This device is the very least democratic with cardiovascular devices in virtually any fitness center. Do not be shocked if it is not used and just accumulates airborne dirt and dust. However it is really a beneficial cardiovascular device. It makes a movement like your mounting vertically. They would be pushed to go in opposite to the normal force of gravitational forces. The use of the device could very easily and efficiently increase your cardiovascular rate.

The Twister becomes a very good unwanted fat burning aerobic exercise workout apparatus. It enables you have an efficient toning resistance that provides exercise routines for the upper body. The Twister is a stimulating and pleasant way of firming and toning your body, buttocks, and upper thighs, while burning unwelcome fat. It has been found that twister functions as excellent physical fitness apparatus that assists a person to keep healthy and in condition.

Cardiovascular exercise has been proven to help with weight loss and enhance your physical condition. Now the decision to buy equipment for your home or join a health and fitness club is the big question.

Learn more about cardio workout equipment. Stop by Max and Fran's site where you can find out all about Stamina Pro 15-5300 Upright Bike and what it can do for you.

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