Beginners running

BEGINNERS RUNNING

When you first start running it is not wise to go and run as far as you can or for as long as you can everyday, in the first week. You will get an injury that I promise you. Start your first week by running only 2-3 times a week and increase slowly as time goes on.

● Start by running/walking lamp poles or if you are in the country side 20m/20m. By walking from the one lamp pole to the next and then running to the next pole. If you don't feel comfortable you can walk 2 lamp poles and run 1. Then as times go on and you feel good, work to 10 poles running and walking 1. Then you know you are safe to start running without an injury.

● Start by doing the lamp poles training for 10min 2-3 times a week and the increase it to 3 times a week 15min. But if you do the lamp pole training for 30min and you want to start running without walking, do not go and run 30min. Start with 10min of running and increase it by 10% weekly if you do not want an injury!! If you have any questions feel free to ask me. Follow me on Facebook https://m.facebook.com/runningtheultimaterace

Safe running 

Marius