How to Start Running Without Injury or Burnout – 3 Secrets Revealed!
How to Run Without Injury or
Burnout – 3 Secrets Revealed!
Taking the right steps when starting a running program is critical for success and injury-free training. This is especially true if you’re overweight or really out-of-shape. In fact running is no easy task. The high impact nature of this activity can lead to a bundle of injuries and health problems.
Luckily, starting running the right way can save you much of the trouble. Therefore, if you’re overweight and looking to start a running program, here are the 3 steps you need to make.
1st Step: Start by Walking
Rushing through your training program by running from the get go will only leave you injured and discouraged. This is the biggest mistake most beginners make, overweight or not. At the start, over excitement isn’t your best ally; it’ll only compel you to overdo the exercise, and thus risk an injury or a painful burnout. In fact, you may not be able to run for long if you’re a new comer to the sport.
Therefore, start by walking, let the running for later. Start out by walking 3 times the first week, 4 times the second week, and so on. The length of each walking session largely depends on your current fitness level. Walking should be easy. If it’s too hard, you’re doing too much. The first week, you only need to do 20-25 minutes, however, you need to increase the length of each session as the training progresses forwards. And when you’re ready for the running, you’ll know it.
2nd Step: Start Run/Walking
This is what’s commonly known as the walk-run-walk method. This training recipe will help you to gradually stretch your fitness and endurance level without risking injuries or burnout. Not only that, this method can help you burn calories, lose weight and most importantly: get you in the habit of regular exercise with ease.
Follow this method very gradually, just a little more with training session. Don’t push too much. Stay in you comfort zone and build the intensity up steadily. For this step, keep exercising 3 times per week. You should always start the workout by a decent warm-up- for instance, a 5-minute brisk walk and light stretching. Then keep alternating between one full minute (or 30 seconds if that seems too hard) of moderate pace running, then walk for another full minute to allow for recovery and rest. Repeat these intervals for 6-5 times then finish the workout with a 5 minutes walk as a cool down.
Step 3: Lengthen the running, Walk For Less
Once you’re comfortable running for one full minute without much huffing and puffing for several sets each time you work out, you’re ready to up the ante and run a little longer. Aim to increase your running intervals to 1 minute and 30 seconds, while taking less walking breaks. Do this a couple times or more, and then increase the running time to more than 2 minutes with the same recovery boots.
You get the picture. The rule of thumb is to increase gradually. If you don’t follow this rule, then you’re better off not exercising at all since you’ll be just hurting yourself in the process. Keep lengthening the running intervals, and shortening up the walking until you’re able to run straight for a half-hour with ease. Keep training within your skill level and in no-time, that 10K distance is going to be an easy feat and you’ll be eager to do more.
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