Part 1: Starting up training

For a beginner you need to start immediately and get used to the regularity of running for cardiovascular fitness(.heart lungs, circulation) It is useful to take your resting pulse rate after waking. As your aerobic fitness increases, you should notice that your resting pulse rate decreases gradually. This decrease shows that your cardiovascular system becomes more efficient when you engage regularly in aerobic exercise, and there are many other benefits such as the release of endorphins which make you feel happier and more vital.

You will need appropriate running shoes. Seek advice from the sports store, as shoes are designed to suit your style of weight bearing and propulsion. We will be discussing this in the next few weeks as this is affected by the mechanics of how you run, and is a major component of how easily and efficiently you do this.

Your training schedule, especially initially, depends on your current fitness level. If you are overweight and unfit, get used to walking for two weeks, and aim to do the 5 km run. It is important to avoid injuries and stay motivated. As you gain fitness you can jog gently for short distances until you can keep this pace comfortably.

Monitor your breathing and comfort level. Most runners have a rhythm for their breathing e.g. three steps to breathe in and 3 steps to breathe out.(or 2 in and 2 out ) Your breathing will deepen as you run, and you should be able to string a few words together. (occasionally referred to as the “talk test”)If you cannot say more than 3 words, you will be working excessively which will cause you to tire very quickly, and develop muscle soreness.

Initially, during the first week it is best to run every second day. This allows your body some recovery time, and also allows your muscles to begin adapting to the new requirement of running. You need to find a course which allows for approximately 20 minutes easy running(or mixed with walking). At the end of a run, walk for the last 200 meters and this allows your heart to return to resting more comfortably.

Ensure that you warm up and hydrate before you commence. It is helpful to drink 500 ml of water half an hour prior to commencing your warm up. This involves moving your body in preparation for more vigorous work, by walking briskly, and jogging gently for a short distance ( say 50- 100metres). Following this, gentle stretching for all the major muscle groups may be a process you enjoy. It is most important that stretch softly. If you sense that an area is tight, you are likely to be doing too much already. Lessen the degree of stretch so that you are still comfortable and hold this position for approximately three breaths in and out. As you learn the following movements you will become more aware of how to get more length in muscles with less effort.
Alternatively, you may do some “salute to the sun” movements( from yoga) or some other movements that loosen your body.
After your run, stretch all muscle groups gently. And drink more water. It should not be necessary to drink energy booster type drinks. Water is by far, the best way to hydrate.

If you enjoy swimming, this is a highly recommended way to “cross train”. Some easy swimming will improve your fitness and help ease any tightness which may build up within various muscle groups as you commence training. It also ensures that your upper body becomes well exercised, which is ideal for a well balanced body.