How to get fit with running

How to get fit with running

How to get fit with running

Thinking of starting a new career with running

follow this step to step guide, running into a future for fitness and health.

Finding the right shoes

Getting the right shoe,  this most important step for running, if you have a low quality running shoe you are putting yourself at risk from injury, the most common injury people suffer from whilst running are caused mostly for using poor footwear.

13% of injuries caused with running are because of shin splints, every time you run and feel a throbbing pain or ache in your lower legs, the reason for this occurrence is mostly because of overuse of flat footed exercise’s which effects the  lower leg muscles.

A good running shoe will support the arch of your foot, the arch is the spring in your step. If you think of yourself as a tuning folk when running, when you run you make vibrations, each step sends a vibration from the foot up into the knee, towards the hip and travels into the upper body then back down, when you have a good arch you can allow the vibrations to travel and follow through the body.

Look for these qualities when choosing your shoe

  • Supported foot arch- this will aid the bounce in your step, helping you run safer
  • Good support of the foot – when you run over different surfaces you will need to bottom to be flexible and be able to adjust and deal with the uneven balance.
  • Water proof- gore -tex running shoes are awesome for keeping your feet dry and preventing athletes foot
  • Breathable- Its important that your feet can breath and release water and air, stopping them from over sweating and losing extra water from your body system.
  • Ankle support- another top injury for runners, often uneven surfaces will send us off balance, holes, bumps etc, also needed for uphill and downhill running.
  • Grip- running outside will give you different weather conditions and surfaces will change, wet, icy, damp etc. You need the grip especially when running around corners.

Warm up- always before exercise 

  1. Always use dynamic stretching before your run,  here is a normal pattern you can use.
  2. March on the spot for two minutes. Once complete bring your each of your knees up to waist height for 25 steps, 50 steps in total.
  3. Jog on the spot for 20 seconds, then forward march and swing your arms for 20 seconds. Repeat x 4
  4. Walk on foot heal for 20 steps- Walk, allowing only the ball of the foot to touch the floor.

Cool down 

In the cool down its best to walk for 5 minutes to bring your heart back to normal working pace, then stretch off using Dynamic stretching – meaning you are constantly moving your body keeping it warm whilst stretching your muscles. Using exercise movements bounce lunges x20 each leg, small squats x 20 ,  side bends x 20 each side  and shoulder rotations x 40 both arms .

 4 week beginner plan

Week 1 Day1 Day 3 Day 5 Day 7
Week 1 Walk & jog 20 minutes
2 mins x 10 jogs
2 mins x 10 walks
10 minute warm up walk
Run fast 30 seconds
rest 2 minutes
x 5

10 minute walk cool down
Walk & jog 20 minutes
2 mins x 10 jogs
2 mins x 10 walks
Cardio exercise 20 minutes of your choice, swimming, cycling, walking or running
Week 2 Walk & jog 20 minutes
3 mins x 6 jogs
1 mins x 4 walks
10 minute warm up walkRun fast 35 seconds
rest 2 minutes
x 610 minute walk cool down
Walk & jog 20 minutes
3 mins x 6 jogs
1 mins x 4 walks
Cardio exercise 25 minutes of your choice, swimming, cycling or running
Week 3 Walk & jog 20 minutes
5 mins x 3 jogs
1 mins x 5 walks
10 minute warm up walkRun fast 45 seconds
rest 2 minutes x 610 minute walk cool down
Walk & jog 20 minutes
5 mins x 3 jogs
1 mins x 5 walks
Cardio exercise 30 minutes of your choice, swimming, cycling or running
Week 4 jog 15 minutes 10 minute warm up walkRun fast 1 minute
rest 1 1/2 minutes
x 510 minute walk cool down
jog 15 minutes
run 5 minutes
Cool down
Cardio exercise 40 minutes of your choice, swimming, cycling or running

We advise people Fitnesshealth is not responsible for any injuries caused from exercising.

This is a guide for beginner level, and we advise people to seek advice from a local doctor before starting any exercise plan or program .

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