Running for Health

EXERCISE – RUNNING

Keen to Run?
Here are a few tips that will make running an easy and safe way to get fit and enjoy life.

Clothing
Light and loose is best.

Shoes
After your first few runs you will need to buy a good pair of running shoes. Not only will they prevent injuries, but also they will help you run better and feel better when running.

Points to look for in shoes:

Needs a good, soft, shock-absorbing wedge in the heel.
Should bend easily, have good heel support and be comfortable.
Allow room for your feet to spread out when running
Wear socks when running.
Other Tips

Running first thing in the morning or at night is preferable as it’s cooler.
If you’re self-conscious find a friend to run with, form a running group or join a club. Most running clubs have novice packs for beginners.
Always stretch before and after your run, and go slowly at the start of your run to warm up.
Don’t eat just before running, and in hot weather have a small amount of cool water before running and plenty after your run.
Running can help you lose weight, feel better, look better and give you confidence – but the most important thing is to follow the program and have fun.
PROGRAM

Week One – Run on a level surface, if possible

Day 1: Walk 5 minutes.
Jog 3 minutes.
Walk 5 minutes.
Jog 3 minutes.
Walk 5 minutes.

Day 2: Walk 3 minutes.
Jog 5 minutes.
Walk 5 minutes.

Day 3: Walk briskly for 30 – 40 minutes, or swim a reasonable distance according to your ability.

Day 4: Rest or swim. Swimming is an excellent non-weight bearing exercise and the water will ease any soreness in the legs.

Day 5: Walk 5 minutes.
Jog 3 minutes.
Walk 5 minutes.
Jog 3 minutes.
Walk 5 minutes.

Day 6: Walk briskly 40 minutes or more.

Day 7: Swim or complete rest.

Week Two A further week of jogging on level grass surfaces, if possible.

Day 1: Walk 5 minutes.
Jog 3 minutes.
Walk 5 minutes.
Jog 3 minutes.
Walk 5 minutes.

Day 2: Walk briskly for at least 40 minutes or swim a reasonable distance.

Day 3: Walk 5 minutes.
Jog 5 minutes.
Walk 5 minutes.
Jog 5 minutes.
Walk 5 minutes.

Day 4: Alternately walk and jog for 20 minutes. Don’t hesitate to drop back to a walk frequently. Jog very lightly, well within your ability.

Day 5: Walk briskly for 45 minutes, or swim. If you are feeling tired, take a day off from training completely.

Day 6: Walk 3 minutes.
Jog 10 minutes.
Walk 3 minutes.
Then walk and jog alternatively for a further 12 minutes.

Day 7: Walk and jog alternately for a total of 20-30 minutes.
Take the jogging easily.

Week Three Include an occasional gentle hill climb in your jog this week. If possible, remain on grass surfaces.

Day 1: Walk 3 minutes.
Jog 15 minutes, try doing so without walking.
Walk 5 minutes.
If you cannot jog for the 15 minutes, walk a little and resume jogging as soon as you can.

Day 2: Try walking and jogging alternatively for 30 – 35 minutes.
Do not attempt to jog the whole time, unless you are in the fitter or younger category.

Day 3: Alternate walking and jogging.
Do not over-do it, but try for about 40 minutes at an easy, relaxed jog.

Day 4: Swim or complete rest.

Day 5: A longer, non-stop jog today, if you can.
Walk 5 minutes then attempt to jog 20-25 minutes without having to walk.
Finish off with two or three minutes of walking to ease the legs.

Day 6: Alternate walking and jogging for 40 minutes.
Walk the hills, jog the flat.
Keep the pace right down in any downhill sections.

Day 7: Swim or complete rest.

Week Four This week, start getting your legs used to running on road surfaces. Do the shorter sessions, at least, partly on the road or footpath.

Day 1: Walk 3 minutes.
Try to jog 30 minutes, or walk a bit until you feel like jogging again.
The younger or fitter runners should include some undulating terrain in this session, but the average person should keep to level ground, if possible.

Day 2: Easy day, Walk 3 minutes.
Jog 12 – 15 minutes.
Walk 3 minutes.

Day 3: Try for 30 minutes again, but keep to an easy and relaxing jog.
It’s the time on your feet, not the distance covered, which is important.

Day 4: Walk 3 minutes.
Jog 25 minutes.
Walk 10 minutes.
Include hilly terrain in this session.

Day 5: Rest or swim, or a long walk.

Day 6: Those who have progressed steadily could complete a 40-minute jog at easy pace.
If you have found the training more difficult, complete a total of 40 minutes including walking.

Day 7: Walk 5 minutes.
Jog 25 minutes.
Walk 10 minutes.

Week Five If the weather is very hot, give your legs a thorough hose down with cold water after running. This can relieve sore muscles and can lessen inflammation if there has been a strain. Do about half your training on the road and half on grass.

Day 1: Jog steadily for 30 minutes.
Fitter or younger runners, try 40 minutes.

Day 2: Easy day.
Walk a little, and then jog easily for 20 minutes.
However, include some hill terrain, keep the stride very short and economical while running up the hills.

Day 3: Jog for 30 – 35 minutes. Fitter runners do 40 – 45 minutes.
Keep the pace down and remember the all-important relaxation.
Walk 2 – 3 minutes afterwards to easy the legs.

Day 4: Jog 40 minutes.
Run less if necessary.

Day 5: Rest or a swim.

Day 6: Jog 45 minutes.
Some grass and some road terrain, if possible.
Better runners should attempt to jog 55 – 60 minutes.

Day 7: If you’re sore or tired after your long run yesterday, either take a rest or do a very brief (10 minutes) jog on grass, otherwise jog quietly for 30 minutes.

Week Six

Day 1: 35-40 minutes of easy paced jogging, depending on how you are feeling.
Run the last minute or two a little faster if you feel like it.

Day 2: Younger and fitter runners: 30 minutes.
Average runners: 25-35 minutes.

Day 3: Complete rest or a swim.

Day 4: Younger and fitter runners: jog easily for 20 minutes.
Then 10 minutes slightly faster.
Finish with 5 minutes light jogging.
Average runners: 35 minutes light jogging.

Day 5: Complete rest.

If you want to, you can now comfortably enter a 5 km Fun Run.