Were you spurred on by the London Marathon to do something and start running? Have you applied to take part in the 2011 Virgin London Marathon or any other race? Well if you have then you'll need to start thinking about how to train for running fitness.
As a runner of long distance you'll need to start thinking about fitness training for strong legs, strong lungs and a strong will. The good news is that anyone with a positive frame of mind can become a distance runner.
What are the benefits of running to you?
Running is a great cardiovascular exercise: it helps to reduce stress, it strengthens the heart and lungs, reduces risk of certain diseases and osteoporosis, increases confidence, lifts your mood, helps towards a good nights sleep, makes you feel livelier with more energy and provides a better sense of well being. The big bonus is that you burn a lot of calories.
How many calories can I burn running a mile?
Sports scientists say that, you'll burn off 100 calories for every mile you run. However, the equation calculation may differ from time to time because some of the equation factors may change such as, your running speed and your body weight. A 135 pound person will burn about 100 calories per mile, a 200 pound person, running at the same speed will burn about 150 calories. Also the faster you run, the more calories you will burn.
Starting out as a runner.
Your body can receive a lot of stress from running, especially to your leg muscles an knees. However the risk of injury can be minimized with a few simple tips.
Stretch before and after every run. Warm up before each run by either jogging for 5 to 6 minutes or a fast walk, when you feel your body starting to warm up, do some gentle stretching exercise. Don't bouns through your stretches, make them steady and continuous.
If you are a total beginner to running, you can work up to a 30 minute run routine while reducing the risk of injury. Start off by walking briskly for 30 mintutes, if you can do that start to run at a slow pace until you become short of breath. Start walking fast again until you've recovered enough to start running again, continue walking and running for the remainder of the 30 minutes.
Challenge yourself by timing your intervals of walking and running and work toward longer run intervals. In other words, as your endurance increases, run longer and walk for shorter distances until you are running for a full 30 minutes.
Don't push yourself too hard to begin with, it's still good if you simply walk and get in a couple of one or two minute runs within your 30 minute period because you are still getting your heart rate up and you will reap some of those health benefits. The thing to do is run at a pace at which you can still talk, if you are very short of breath, slow down or take a walk break.
The next step once you can run for a full 30 minutes, is to keep this 30 minute interval session as part of your running routine but maximize your benefits. For instance, run at your normal pace and then speed up for 30 seconds or one minute.
After every completed run, walk for a few minutes to allow the lactic acid to dicipate and stretch your leg muscles.
Make the most of your running routine
A good pair of running shoes will reduce risk of injury and provide more comfort.
Make sure you stay hydrated during your run. Isotonic drinks are best for this as they replenish your body fluid and minerals which intern helps to stave off tiredness and prolong your energy. Take small sips along your run, keeping your mouth moist play a dramatic part in keeping your brain from telling your body that you're too tired to go on.
Try to use smooth dirt roads or paths which are not hard like concrete. http://www.realbuzz.com/mapyourpassion/ has a good route planner for you to map out your running route in miles of km.
There are some simple safety precautions you can follow also:
It's safer to run with a friend or friends, not just from a chance of attack but from an accident point of view also. You could at least tell someone the route you will be taking, when you are leaving and what time you expect to be back.
Try to plan routes in busy, well lit areas. Until you are a more experienced runner, leave your i-pod at home, pay attention to what's going on around you. Jog / run against the traffic if you have to run in the road, this is so you can avoid the cars if you need to.
Running is a rewarding way to build endurance and strength. You'll see quick improvements in the developement of your legs, lungs and will.
Happy running!
Read more: http://www.articlesbase.com/fitness-articles/running-tips-what-you-need-to-know-when-starting-a-running-routine-65411.html#ixzz0nL5FiVES
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