Beginners Running Program                             

The Beginners Guide To Running

by Patricia Meira

The beginners running  program  is designed to get you running if you have no previous running experience and would like to gradually build up your running tolerance. Alternatively this program can be used if you are returning back from injury.

The safest way to start running is to gradually build up the intensity gradually on any forgiving surface such as grass. Grass is ideal for running on when starting out as it absorbs the impact of the weight of the body landing on the ankle knees and hips. This can be as high as 3 ½ times your body weight.

The beginners running program starts off with walking and running and then gradually builds up your training time to 30 minutes continuous running. The running should be carried out at a moderate pace which means you can just about hold a conversation. The walking should be carried out as a brisk walk

It is always a good idea to carry out a strengthening program before you start any running program. If you have time you can add the strength work on alternate days to the days your running on. As you improve you can then combine the strength workout with the running program. The reason for adding a strength program is to build up the strength of the main running muscles around the hips, knees and ankles.

Specific muscles that require strengthening are the calfs, quadriceps, gluteals. These are the most important muscles for the running action and for protection of the joints such as the ankle hips and knees.

Other muscles which can be strengthened are the hamstrings,adductors, abs and lower back. It is also important to carry out gentle stretching after every session which will help in the prevention of injury. Stretching will also re-lengthen shortened muscles and retain your flexibility. Additionally, extra fluid intake is also a good idea to avoid dehydration and injury due to tight muscles.

BEGINNERS RUNNING PROGRAM

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Source: http://www.MeiraFitness.com