Running is a very enjoyable and easily accessible sport. Just pick up your running shoes, head out the door and run! For this reason it is obviously the number one way millions of people choose to stay in shape.
The downside though is that very few people take time to learn the essential aspects of running including proper running form and how to develop a running training program.
If you have been running a while and you want to learn how to run faster, a good running training program is essential. The following article outlines the important things to address before starting a running training program.
Goals
The first and most important thing to consider is what your goals are. Goals are essential to motivate you to maintain your running training program. Set a goal, be it a fun run or a race of whatever your target distance and lock it in. An event on a set date is best as you cannot change it and it gives you a set focus to work towards. If you can recruit some friends to train with you this will also help your motivation dramatically.
Technique
Another very important and frequently ignored aspect of effective and safe running is running technique. I would recommend that all runners have their technique evaluated or work on it themselves to ensure a safe and efficient running style before even contemplating beginning a running training program. The gains that can be made by having a well cushioned and light foot strike and high running cadence will surprise you.
A qualified podiatrist will be able to check your foot strike pattern and recommend the best style of shoe for you.
Equipment
The partner to a good running technique is having suitable equipment, ie running shoes. Your shoes should support your foot strike pattern and offer maximum cushioning in the right places, whilst also not being overly heavy if possible. You should replace your running shoes regularly, usually every 500km or 6months is a good guide, however some shoes will get much more mileage than others.
Worn out shoes will cause unnecessary pain and probably injury due to a lack of cushioning. A good indicator that you may need new shoes is compression lines on the sides of the soles.
Duration and Consistency
Another thing you must consider is your current state of fitness and running habits. You must increase your running duration per week only gradually. How much running are you doing now? Write it down, and then try to increase duration by 10 percent per week until you have reached your target duration / mileage.
It is important to be consistent with your mileage in order to get the best results from your training program. Consistency and a gradually increasing duration will also minimize chances of injury.
Increasing duration week by week without backing off will tire you out. It helps to have an easy week every 3rd or 4th week where you back down the duration by about 30% then begin again at a slightly higher duration than Week 1 of the last building block.
If you want to get started running, for an easy build-up to running 5km see the Couch to 5km Running Program.
What's Next?
This covers the basic principles you need to address before considering starting a running training program. In Part 2 of this article series we will look at the essentials of developing a good running training program.
The author is an experienced and successful runner. If you want to find some great tips and resources on how to improve your running, check out his Run Technique Tips Site.
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