How to Run

You want to be a runner? Ok. You can’t just wake up one morning and do it. You need to start slowly, but be progressive. Intensity, initially, should be moderate (60 – 70% of maximum heart rate) – not high. It takes a little time and patience to run, not long, but not overnight either. If health permits, start off with a combination of walking and “jogging”.

Your body needs time to adapt to the impact of running on your joints, muscles, tendons, ligaments and bones. You also need time to adapt an efficient, natural and economic (on energy) running style.

Novice runners waste a lot of energy at the start by bouncing too much during each stride. Once you get the hang of it, when you find your running mojo – your rhythm – you will place less strain on your body and actually enjoy it. Music can help you find or maintain a rhythm and improve your running ability.As a beginner, you will make quick gains in aerobic capacity, i.e. how far you can run without getting out of breath.

However, your muscles, joints and tendons, need a little more time to adapt. Therefore, while you may be tempted to run faster, pace yourself in the first few weeks and give your joints time to adjust. Instead focus on the steady, continuous rhythmical movement of your run and making the switch from jogging to power walking and back again. This plan minimises your chances of injury.

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS