Running for Fun
Before you start to run you shouldn’t eat, but you should do five minutes of strong walking to warm up your muscles. This will help your body avoid any later injury. Initially, start with a pace that is quicker than a walk, but still feels comfortable. The most important thing is to feel as though you are challenging yourself. Your heartbeat and breathing should both increase, so you are a little out of breath. Also, drinking water is essential.
It would be good if you alternate between walking and jogging early in your programme. Choose routes that are free from traffic and then increase the amount of time for each activity. Your target is to be able to run for 20 minutes within four weeks. It is also vital that you allow a day rest between runs over the first few days. Take it slowly and build up, in this way you will increase your energy levels and stamina.
Eventually, you will feel comfortable enough to run with other people. You might want to join a club or get a friend to pace yourself against. You could even go on a fun run or mini-marathon. Don’t worry if you have to walk some part of the way, many people do. Try to concentrate on the benefits of it, the local scenery and you must listen to your body. Distances vary from 2 to 3km, so choose your challenge and enjoy the exercise.