I am 24 and have a 16 month old. I had a rough preg and really got out of shape. I really want to start running but am not sure exactly how to start. How long should I run, how far, good shoes... etc.
Answer:
Start off slowly by walking first, walk at a comfortable pace for about 45 minutes to an hour a day. After a week or two you can turn it into power walking or a light jog for about 20-30 mins. Rest when its neccesary. But not too long.If you feel naseus/dizzy, you are over exherting yourself, slow it down. Once you feel comfortable with your fast walks turn it into a slow jog. Go at your own pace, dont sprint, breath well, keep your mouth open keep hydrated with water before, inbetween and after your done. After time you can increase the pace of the run, keep the time frame similar though e.g first run being 25 mins of slow paced jog, 2 weeks later your on 30/35 mins of a medium paced jog, 2 weeks after that your doing 30/35 mins of a regular paced jog with 2 or 3 1 minute intervals and drink break (remember at this stage of fitness you want to keep your heart rate elevated for about 15-20 mins of your job so smaller rests this way you increase your metabolic rate and fitness and overcome any plateue's). -Start slow, increase pace over time, take the same route each day so you have a mental fixation on the beggining and end.-Eating some carbs before can help like a steady porridge or oatmeal with your energy. You want some nice light running shoes from nike with a soft and light feel to them.After a while you can increase your pace, as your cardio ability will strengthen, you jneed to start exherting yourself some more to reap the benefits once you get to a normal fitness level.
You have to gradually build up your stamina, at first you should just go on a few long walks, for a week or two. Then start jogging, maybe 1/2 mile to start out with, for another week or two. Then just add 1/2 mile or more each week. For the shoes, I would recommend Nike shox. They help with the pressure, so you wont get shin splints.
I started running about a month ago after about a 10 year hiatus. I located some local races and signed up for a 2 mile race. Then I just started running. The first week I just ran about a mile a day and took 1 or 2 days off. Then I gradually built up. I just ran about 7 miles first thing this morning.I also found a local running club that's active. I began running with them 3 days a week. It's nice to have someone to push you a bit and also it's not as boring. We do a track workout once a week. Light run on Saturday mornings and travel to different areas on Sundays. It's fun, people of different ages and of all abilities. Some of us are participating in a relay this weekend.Go for it. Just put on a pair of shoes and go.As for the 2 mile race, I just did that to give me some motivation and something to aim for. I just ran it at a light pace.
Well for starters, stretching is essential for any kind of exercise if you want to keep running without injury. For shoes I would suggest going to a footlocker or sports store and ask them that question. It is pretty much a preference to what kind of shoes you would wear. Just make sure they have ample support and mobility. Try going out, running is more of how long you as an individual can last. If it's only ten minutes the first time then go for 15 the next. Try jogging around the block first to see how much you can handle. I guess besides that it's just a matter of getting out there, that was my biggest problem.
Good luck
Running is great exercise. Start out gradually. You need to allow your body to (re)adjust to any new activity. You need to listen to what your body says to know specifics about time and distance. You can start out by walking or jogging, depending on you're physical condition. You can also do interval training by alternating periods of walking and running. The key is just to start where you are now and you will improve as long as you keep up the effort.The best running shoes for you depend on many conditions such as where you plan to run (off- trail, paved surfaces), pronation (high/normal/low arches), distance, etc. The best shoe for one runner may not be good for another. There are specialty running stores that have sales people that will guide you to the best shoe for you. Avoid getting cheap running shoes off the rack. You might suffer injuries from running in the wrong shoe.
Hi Shannon. 6 months after i gave birth i started doing light exercises first; like warm up or stretching at home. then, walking in a comfortable pace for at least one hour a day while i am pushing my baby's pram. i didn't need a company because i enjoyed being with my baby. I still do walking everydayDo it the same way, slowly but surely. I recommend any Nike or Puma shoes.
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