‘Too many beginners skip this step without realising how much easier it makes the whole run feel,’ says Kastor. Synovial fluid warms up, which helps lubricate your joints. Your body starts churning out fat-burning enzymes, which help your aerobic system work more efficiently.
Printable 30 day running challenge how to#
‘It’s much more than just boosting blood flow to your muscles.’ Your neuromuscular system, which involves your brain telling your muscles how to contract, gets up to speed. ‘A good warm-up makes it much easier to get going and keep going,’ says coach Andrew Kastor. That means taking time to properly warm up and cool down. Treat yourself like a runner – from day one. Get the basics right from the beginning – warming up and cooling down You should be able to have a conversation during those three-minute run periods, says Meyer. It’s one less thing you have to do before a morning walk run jog.Īim for a six or seven out of 10 in terms of your exertion level during run periods, reducing it to two or three during the walk. Also, try laying your running kit next to your bed the night before. So, treat your training time like you would an important appointment, and if you’re really struggling to commit, find a workout buddy or a group so you have a solid reason to get out there often. With our hectic lives, trying to fit the new commitment of a running routine into your schedule can be a major barrier. Eventually, build up to four days, and then you can bump those 20 minutes to 25 and so on.
Obviously, a realistic and safe goal will vary according to your starting levels of health and fitness, but Meyer says a good new-runners’ target is to get moving for 20 minutes, three days a week. ‘The biggest thing when you first start out is establishing the habit – getting used to being on your feet,’ says running coach Matthew Meyer.Īt the start, forget about hitting a certain pace, ditch the idea of reaching a certain distance instead, just set a time goal. You can spend all year thinking about it and Googling tips, but the key is to just lace up and get out there for a walk, jog or run (or a bit of all three – more on that later).
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