Your Pre-Run Routine
Before you start a run, you need a good warm-up routine, which includes dynamic stretching to get the blood flowing. Dynamic stretching includes walking lunges, butt kicks, high knees and toy soldiers—straight-leg kicks that stretch the hamstrings. Dynamic stretching will increase your flexibility and help prevent injuries by strengthening your muscles and joints. After doing some dynamic stretching, walk briskly for five minutes, then speed up to a comfortable jogging or running pace.
Your First Runs
You can start by doing a run/walk plan, like the successful Couch to 5K plan. A good first week of running is 20 to 30 minutes total of jogging/running/walking three times a week. Be sure to space your training days throughout the week to give yourself a chance to recover and rest.
Don't worry about how fast you are running. Speed will come later once your aerobic base has improved. Just increase the duration of your runs gradually. It is important that your first runs should be completed at an effort and pace that is easy and comfortable. Most beginners don't know what an easy or comfortable pace should be so they tend to push too hard. A comfortable pace is one you feel confident you can sustain for the duration of your run. It is better to run too slow and finish feeling like you could have gone longer or faster, rather than finishing exhausted. A simple way to determine your pace and effort is to listen to your breathing. If you aren't gasping for air and you can talk while you're running, then your pace is just right.
Don't be afraid to walk. Walking breaks the run into smaller, more doable pieces. These breaks will allow you to run longer and faster. Walking breaks work best if you walk for one to five minutes.
When you finish your first run, don't stop suddenly. Instead, walk for another five minutes to cool down gradually.
Your Post-Run Routine
Recovering after a run is one of the most important aspects of training. Running makes your legs strong, toned and, unfortunately, tight. Every step you take forces those quads, hamstrings, calves and hips to flex and extend over and over to propel you down the road, trail or track.
Stretching not only increases flexibility, but can also be a vital way to avoid injury. Stretch your major muscle groups with focus on the quadriceps, hamstrings, IT band, upper and lower back, groin and hip flexors. Slowly ease your way into each stretch and hold it for 30 to 45 seconds.
Running can also deplete the body's muscle glycogen stores, which is the primary fuel source for running. Replenishing muscle glycogen after a run within 30 minutes is important.
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