A running program is a set of instructions designed to help you get into regular running or prepare for a race. Why don’t you just go for a run? It is not safe to hit the pavement without a plan of attack, whether you are a first-time runner or a runner who has taken a break. The running program is designed to keep you healthy and running for many years.
To begin, select a program that meets your specific requirements. There are plenty of ideas online, but you can also work with a personal trainer to create a plan that is tailored to your needs. In either case, you should select the appropriate program based on your ultimate objective. For example, if you’re training for a 10K race, your program will be different from someone who’s training for a marathon or just starting a lifelong habit of running every day. In any case, when choosing a running program, you should think about length, frequency, and difficulty.
Many factors influence running programs. Those who want to go from walking to running should consider an eight-week integration of walking and running that ends with walking being eliminated. Those interested in running a 5K will find everything from a six-week program to a twelve-week program. Regardless of what your friend, neighbor, or significant other is doing, choosing a running program that fits you and your style will benefit you the most.
You should consult your doctor before beginning your running program, whether you are a seasoned runner or not. The doctor will be able to tell you if you are physically capable of performing the high-intensity exercise. He or she should also put you through an exercise stress test on a treadmill to make sure you don’t have any cardiovascular issues that could become irritated or stimulated once you start your routine.
After you’ve decided on a program and gotten clearance from your doctor, the next step is to find the right shoe. This is critical because caring for your feet will ensure that you care for your knees, lower back, hamstrings, and all other joints and muscles that are stressed by the constant pounding your body receives while running. When looking for the perfect shoe, resist the urge to make a decision solely on the basis of color.
Spend time choosing your perfect shoe when you go shoe shopping. The salesperson should observe you running in the shoes to see if you are overpronating (rolling your foot inward when you land) or supinating (rolling your foot outward when you land) (rolling your foot outward when you land). Running shoes should be a half to a full size larger than your other shoes to avoid foot problems, bruised toes, and dead toenails. Try on each pair suggested, jog in them, and assess comfort, fit, and compatibility with your stride. Finally, if you discover that the shoes don’t work for you after all and you still have the option to exchange them, do so.
There are a few common mistakes you should try to avoid once you’ve started your running program. Old shoes no longer provide adequate support and should be replaced every 300 to 400 miles (480 to 640 km). Keep yourself safe from injury by not doing too much, too quickly. Practice proper running form — landing on your heels over and over will lead to injury. When running, don’t underestimate how much liquid you lose; remember to stay hydrated. Finally, have a good time!