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/

There are many easy to read helpful articles which can inspire you to reach your fitness and exercise goals FASTER!

Thanks for reading.

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How to Jump Start Your Workout

1. Schedule a Workout Time and Stick to It: A study from 2008 found that individuals who attended a scheduled exercise class, trained with friends, or simply devoted a certain time of the day to working out were more likely to achieve their fitness goals than those who worked out "whenever they had the time."

2. (For morning exercisers) Don't Exercise on an Empty Stomach: I know that your mom always told you not to swim/run/etc after you had just eaten. For the most part, I agree, but it is also unhealthy to work out on a completely empty stomach, especially in the morning. On an empty stomach, your body has no fuel to burn. Instead, drink a simple fruit smoothie or eat a banana before you begin your workout for a boost of natural energy.

3. Begin Your Workout in the Right State of Mind: We all know that limbering up before exercise makes sense, but another factor of exercise that often goes unnoticed is the connection between our mental state and our physical performance. Often, we begin our workouts angry, or grudgingly. In order to change this mindset, start with a breathing exercise, light stretches, and some easy yoga poses. Then, once you are settled, you can dive into your workout with increased focus and drive.

4. Avoid the Monster: No matter how tired you are, stay away from the energy drinks. Many believe that the upswing of energy will push them to greater physical performance, but the carbonation in most energy drinks can cause stomach cramps and even vomiting when consumed up to an hour before strenuous exercise. I know that it is hard to stay motivated when you have just lost lunch in the middle of the gym. Water or a low-carbohydrate sports drink is always the best bet.

5. Stretch It Out: Finally, in order to reduce aching muscles the next day, devote 3-5 minutes after your workout to stretching. This will help your muscles to automatically begin healing, and promotes greater flexibility the following day. Feeling good in the morning will help you stay motivated to work out again. It is also important to remember that you need to get adequate amounts of sleep, (generally eight to ten hours), for your muscles to heal properly and as fast as possible. When you wake up in the morning, spend a minute or two flexing the muscle groups that feel a little sore.

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Start Today: Effective Ways To Lose Your Love Handles

Are you struggling to lose your lose your love handles? Are you trying to figure out how to finally get rid of those bags or tires on the side of your waist?

Why is it so difficult to get rid of your tires? Your Love Handles are certainly the most challenging part to trim down for everyone.

Even people in shape, have a real challenge of losing their love handles. Many exercise programs don't often address them because they are so difficult to lose.

However, there are three different things you can do today to help you lose weight now - especially at the waist and love handles.

The first thing you need to do is look at what you are eating. Heavy, greasy foods keep your fat cells full and happy. When it comes to weight loss, the secret is not simple calorie reduction. This is where many people are confused with weight loss. For example: 2,000 calories of spinach and 2,000 of fatty burger meat are totally different. So, you will lose weight without decreasing your calories. This is very important - and where most diets fail. Why? Because a calorie doesn't always equal a calorie - no two calories are alike.

The reason behind the failure of most diets like on one thing: triggering the famine response. The famine response is a natural response by your body because it believes that there is a scarcity of food. You don't want to trigger the famine response. By triggering a "famine response" your body will never let go of your love handles. Those jugs of fat on the side of your waist are the emergency source of food so ensure that you will never starve.

The next thing you need to do is target your love handles with specific exercises and stretches. Part of the problem with love handles is that there is often a lack of "fat burning" muscle which can help burn off your fat in that region. A trick is to do stretches to help those muscles in the area be as effective as possible.

Make sure that when you are working out that you are drinking plenty of water. Toxins that are being released into your blood stream can be extremely harmful - lead to accelerating aging and fatigue. You want to make sure that you can flush out as many harmful free radicals that you can during this process.

You can certainly look your best by burning off your unsightly "love handles." To find out more information, please visit http://www.thelovehandlesolution.com/

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