This time of year many 5k, 10k, half and full marathons as well as triathlons have taken place across the nation especially across the mid-west, but they will always keep going in many of the warm parts of the country such as the south, west coast and Hawaii. You probably have known family and friends that have taken part in a number of these races and now you are inspired to get involved and start training for your first race but you do not know where to start.
Starting is easy but you must be sure to understand a few key aspects of the sport. The first thing is that you will not be able to do what your peers are doing right away, and it will take some time and even though your peers maybe excited that you want to get involved in an endurance sport such as long endurance running. You should work with a health professional or somebody that is going to ease you into the sport so that you will succeed. Make sure that they are starting you out right with this advice to ease you into the great sport of running.
You first start is to find a great pair of running shows that fit your feet well. You should go to a retail shoe store that specializes in running shows so that you can talk to running professionals about the proper shoes you should be wearing during your training, and they will give you great advice as well about running, but remember that they should be health professionals in the health fitness industry as well if you want to take their advice and make sure you ask them about their credentials, then make sure you follow this simple instruction or find a well-educated exercise science professional who will you lead you to a long endurance success.
Once you have your proper running shoes, you need establish your goals which can be simple such as running a 5k, 10k, a half or full marathon. You must be realistic where you are in your training or if you have not been training at all. If you have not been working out in the last couple of years, you should contact your physician for clearance to begin any exercise program.
First of all, you should mark off a 1 mile mark at your health club or gyms tracks in your neighborhood. You can calculate miles by using your car in your neighborhood. You should first walk a mile in a brisk walk as far as you can go and time yourself. If you complete this successfully, try running a mile on the same terrain as far as you can and record your timing. Target Heart Rate is crucial and you should monitor it at both ending exercise points for brisk walking and running. Use the formula: 220-your age= your maximal heart rate, and if you are going over this heart rate you should lower your intensity. Ideally, you should be at 80-85% of your maximal target heart rate for training in a running mode and 55-65% for fat burning modes.
Lowering intensity is quite easy and comes in with your training principals such as if you cannot complete a full running mile, now you can simply complete walking and running in interval training, by walking 2-3 minutes and running 1 minute and slowly closing the spectrum by completing 1 minute walking and 2-3 minutes of running. The goal of this interval training is to slowly get you to combine running time with a total of 15-30 minutes for your 5k or 10k all the way to 3 hours or more for your half or full marathon. Now you can also simply just run for as far you can within in your mile until you need to stop, but you need to make sure you need to walk the rest of the way and take it easy and keep pushing yourself little by little as you complete the miles. Also, it is more recommended to work on stationary surfaces such as a track or in your neighborhood where you are putting in the most energy by push off rather than on a treadmill which has a moving belt, which is okay at times along with cross training and working on a cross trainer or Arc Trainers.
1. Make sure you are in the right physical state to begin a running programing
2. Run smaller races first and work your way up
3. Always associate yourself with those in your sport of endurance running
4. Train properly and always listen to your body
5. Give the education and knowledge through your success to others as well