Many people are attracted to running because they don’t need expensive gear, special skills or even good runner genes. Everybody can feel the thrill of pounding the pavement. Nevertheless, finding the motivation to run can be difficult.
Whether you want a sculpted physique or you’re seeking that no-stress zone, competitive racing may just be your ticket to run. But, there are things to do before you’re race-ready.
Start Slowly
If you’re a beginning runner, be smart and be safe, start slowly. Begin and end each session with a five-minute walk. Jeff Galloway, who is the official runDisney Training Consultant advocates the run-walk-run program.
Beginners should practice this three times a week, on alternating days. Start by walking longer than running and gradually inch-up to running longer than walking.
Professional Trainers suggest that when you can run for 30 consecutive minutes you can start adding distance. The beauty of the run-walk-run practice is that your running muscles will become more resilient and your energy levels will heighten.
Once you are ready to begin training for competition, this method can improve 10-40 minutes in your marathon vs. a continuous run.
Night Moves
Nothing beats the ecstasy of night running! You’ll be cooler during hot summer months too. But, before you hit the pavement the next dark-time, take safety precautions such as wearing reflective gear and running in lighted areas. Consider enlisting a running buddy, as it is really true about safety in numbers. Have your cell phone easily accessible.
Also, it’s easy to get confused about direction – always run facing traffic.
Add Intervals
After training about six weeks, add in some intervals (short bursts of speed) to engage muscle fibers that make you run faster. Researchers have found that sprinting triggers a “fat-frying” response in your muscles.
Warm up with a comfortable jog about six minutes. Run faster about 20 seconds. Slow down for about three minutes. Repeat this cycle about six times and do a final slow-down, with a six minute jog. Increase your sprint time in increments until you can run fast for about 80 seconds.
Stay on track and before long you’ll cross the finish line of your first competitive marathon!
