Running for beginners

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Introduction

Shoes are the most important piece of runners' equipment. You prevent injury when you wear proper running shoes and you make your work out more efficient as well. There is a large number of companies which provide great running shoes and its up to you which you choose.

To begin with

"I can buy some cheaper model as I am a beginner and when I get better I consider buying better one". That is quite misleading opinion. Firstly - beginners have problems whith technique and better running shoes have more supportive assets. Furthermore - when you buy better shoes you will not want to have it just for walking or shopping. It should sort of motivate you.
Nike, Mizuno, Asics, Adidas, Saucony...How am I supposed to know whitch one is THE one for me? Nobody tells you. Everyone has to find his or her favourite brand.
Some brands are said to be more narrow (Adidas, New Balance, Saucony) some would be more convenient for athlets with wider foot (Mizuno, Nike, Asics) and some brands are just in the middle (Reebok, Brooks). However, the difference isn't that huge.
Once you have decided whitch shoes to buy, you should know the size. Shoe size conversion chart might help you.

First work out
Select an area where you feel comfortable and avoid steep hills. Don't concerne about speed. As a beginner you have to improve your technique and find the most efficient style for you. After a few days you will know your potential and you can make a simple training program - whether to begin with short 3km runs or longer 5km. If you don't have any experience with aerobic activities I suggest you alternate between walking and running.

In the beginning don't run more than 3 or 4 times a week. After few weeks you can run longer tracks but don't push too hard. If you feel like being able to talk when you run then it is just fine. If you experience some pain take a rest. It is always better to rest for five days than trying too hard and then you have to quit for one month.
As soon as you can run about 40 minutes without a stop you might consider joining some running club.

To make your work out more efficient you might use some kind of heart rate monitor. Heart rate monitor not only tells you when you push too hard but also tells you when you should increase your pace a bit. A proper training program should be a mix of recovery runs, tempo runs and speed runs and therefore it's important to know your maximum heart rate. The easiest way is to calculate it like this: 220 - "your age" ( for a 30 year old it would be about 190 beats per minute). With this knowledge you can set your heart rate zones. It's 65-75% of your maximum for recovery runs, 80-90% for tempo runs and 90%+ for interval training (short but fast stages during your run).

And remember - there is no bad weather for running there is just bad clothes.
P.S. If you need some motivation visit Chasing Kimbia

Running shoes

Here are links for some great shoes.
Nike Katana
Nike Air Zoom Katana - lightweight running shoe for races or fast trainings.
Nike Free 5.0
Nike Free 5.0 - for runners looking for a shoe that can help prevent injury by strengthening the feet.
Asics Kayano
Asics Gel-Kayano - supportive and comfortable shoe for trainings.
New Balance 790
New Balance 790 - an ultralight trail racing shoe.

Chasing Kimbia - Rain

Here is one of my most favourite videos. Enjoy!
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