Advice for beginner runners?
Saturday, February 7th, 2009 at
5:34 pm
Runner’s Question: So I have this friend who wants me to help her get in shape. She told me that she can’t run very well, and that she wants to start out on a treadmill. What’s the best way to start her out? And once she gets better, how should I have her run outdoors?
Thanks!
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Tagged with: advice • Beginner Runners • Shape • Treadmill
Filed under: Runner's Advice
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I wouldnt let her start out on a treadmill. You could if she really wants to, but running outside is better (in my opinion), especially if you can run on grass for extra cushion. Fresh air and a nice change of scenery is refreshing, plus she’ll get used to running on different terrains.
Start her out with lots of stretching, before and after her run. Also try to mix it up a little so she doesnt get bored- like run for 5 minuets then do some abs, run for another 5 then do some calf raises..for example. Make it pleasant, yet challenging so she doesnt get bored or intimidated. good luck.
Have her start out walking–increasing the speed and incline.
About two weeks into the program, have her alternate running and walking (For example, walk 4 minutes, run 1 for a total of 30 minutes). Every few days she should increase time running and decrease the time walking.
In about 2 months, she should be ready for a light jog outside. Have her start out with a brisk 5 minute walk, then run for 10 minutes, then another 5 minute walk, then another 10 minutes of running. Again, every few days, increase the time running and decrease the time walking.
i dont know about tread mills but.. ive been told that you should start out jogging for 60secs then walking for 60secs and repet and doing it for about 20 mins 3 times a week and gradully increaseing the length of time that your jogging for. this way it seems like your slowly building up the musles and getting used to running…
also i think your friend will notice the huge diffrence between running on a treadmill and out side as it works your musscles slightly diffrently
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