Fitness and Weight Loss : Running (Part II)

Heyyy Girls!!!
I'm sure you all enjoyed reading my previous post on the benefits of adding running to your exercise regime. With this post I hope to share with you tips on how I started running and how it has helped me change my life. Please make sure to read the disclaimer before you start following this routine as it may not be recommended for all.

Disclaimer :
The author is not a certified fitness instructor or medical professional. This is only an individual experience and not recommended by any fitness or health organisation. This running plan is not recommended for people with medical conditions such as heart problems, diabetes etc. 

Make sure to wear loose, comfortable clothes while you run 

Before you start running make sure that you were involved in some moderate physical activity at least 3 times a week. Also people who are obese or highly over weight should not try running as it may put too much stress on their joints. Just jumping into a high impact physical activity like running straight off your couch is not the best idea as it may result in injuries, cramps and other such health problems.

Most people I meet would like to know how I can run "continuously for 1 hour". Well honestly, I just didn't start running yesterday neither did I run for an hour on my first run. It takes lots of time, dedication and loads of sweat to reach this level of fitness. So if you find it difficult to follow this routine and to keep up, please don't loose heart. Every amateur runner has been there and this is exactly the road which will take you to the finish line of a marathon.

• Before you start running, you need to figure out where you are going to run. If outdoors, you need to choose a place which has a ready jogging track or a decent paved road where there is no heavy traffic or distractions, if running indoors on a treadmill you are already sorted out. 
• Make sure you are wearing running shoes with sole support/cushioning. All major sports wear brands sell running shoes and before you buy one, make sure that they are made to match the intensity and frequency of your runs.
• Runners NEED to keep themselves hydrated and nourished at all times. And I emphasise on need because with a de-hydrated and starved body you cannot expect a good run. Its just like driving your car without fuel and engine oil. Keep sipping water through the day and even between your run to avoid cramps in your stomach. Also eat a small meal high in complex carbohydrates and proteins every 3 hours to provide your self with necessary energy for your next run.
• Dress appropriately for a run. Loose and comfortable is the key word. The fabric and cut of your clothes should be such that it keeps moisture and heat away from your skin and facilitate free movement. I personally recommend Dri-Fit from Nike or ClimaCool from Adidas. Both of these lines have tees and shorts specially made for runners.

As a beginner its recommended to start with the Walk-Run Interval method. I, myself followed this very method when I started running and still practise interval sprinting before an upcoming race. The same is described below.

Warm Up :

Start with a brisk walk for approximately 10 minutes to warm up your body. Swing your arms back and forth as you walk to get your heart beat up. Once you start feeling warm and little sweaty all over, you are ready for your run.

Starting to Run : 

Start jogging at a slow and comfortable pace taking easy strides. Easy conversation with a companion is the intensity we are aiming for. You can aim at running continuously for 2 minutes as a beginner. If that is too much aim at 1 minute. If running outdoors make sure you carry a watch to time your self. Since this is your first time running, there is no need to race or worry about your speed. Run at a relaxed and easy pace for you.

Alternating Walk -Run :

Once you have finished running the first 2 minutes, you can get back to walking for another 5 minutes. Keep sipping water through your walk-run routine. At the end of 5 minutes, try running for 2 minutes more. You can repeat this interval running once or twice again according to how your feeling. 

Cool Down and Stretching :

End your run with 5 minutes of slow paced walking. Cool down is important to gradually bring your heart rate down. Follow it up with stretching your calves, hamstrings, quads and shins. You can see the link here for some stretches suitable for runners (http://www.coolrunning.com/engine/2/2_1/126.shtml)

Congrats! You have just completed a nearly 30 minute long Walk-Run work out. Try repeating the same routine for the next couple of days. You need to repeat this Walk-Run routine up to 4 times a week to help build your stamina. Remember to take plenty of rest on your break days because your muscles needs to recover to grow and perform better with each run. Once you settle into this regime and it gets easier to run for 2 minutes, you must increase your running time. Try running for 3 minutes along with every 3 minutes of walking. Repeat this up to maximum 5 times in each session. You will soon realise that you can run better and your stamina is growing each day!

Me weighing 67 kgs. in 2007 December

And 50 kgs. as of September 2011. All thanks to a dedicated running routine!

Before I end this post I would like to share some pictures with you. If running could make such a huge positive change in my life, I'm sure it will in yours too....