When you are running you should be able to maintain a conversation, talking in complete sentences. If you are too out of breath to do this, decrease the pace you are running at or go back a few sessions in the programme. If you train too hard you are more likely to give up before you have completed the programme.
About the programme
If you are finding a particular week of the programme too difficult, then don’t be afraid to go back a week or repeat a week, similarly, if you are finding the programme too easy, go forward a week. The important thing is that you move at your own pace, so that you keep going and complete the plan.
Rest is an essential part to any running programme. Your fitness and strength do not improve whilst you are running. The improvements are made while your body is recovering during rest periods. As a beginner you should not jog any more than every other day, running three times a week, as in the programme, is ideal.
Warming up and cooling down
Before each session you should walk briskly or jog for 5 to 10 minutes to warm up your muscles, raise your heart rate and get your body ready for exercise.
At the end of each session you should walk briskly or jog, gradually slowing down for 5 to 10 minutes to help your body to cool down gently and your heart beat to slow down. This should be followed by stretches to help your recovery, prevent injury and soreness in your muscles the next day.
Download the Beginners Guide to Running PDF
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