Running is on top of the charts for the Cardio-Vascular Exercises. It burns a lot of calories and it contributes to a faster and healthier blood circulation. But most people who start with running are misguided about the time and distance the first time they hit the track. Here are some tips and advices.
Every time you start and exercise for the first time, no matter if it’s running or weight lifting, pay attention to your own capabilities. If an exercise program states that you should run 1 km (0.6 miles) on your first day, do it! But if you feel that you are able to run an extra km, do it! As long as you don’t feel over trained and tired when you run.
Remember the distance the first time you run, and make that your default running distance.
So, if you run 1, 5 km the first day, the next day make the same distance. Every run will contribute to your stamina and give you capabilities to expand that 1, 5 km to 2 km per run.
Follow your heart beat; if it starts to beat hard, then it is time to slow down a bit. Don’t stop instantly, that’s very bad for the heart. Instead, lower down the running speed and heart will calm down easily and with no danger at all.
Control the inhale-exhale process. Make your own rhythm by inhaling thorough your nose, and exhaling through your mouth. Sometime it is good to do short inhale\exhale breaths. Adjust the breathing process to the rhythm of your steps.
Normally, 1 km is covered in about 4-5 minutes of running. Start the first run with a smooth tempo of 15 minutes running; that will give you about 3 km (1, 8 miles) in distance.
And don’t forget to have fun and enjoy the workout.