The Complete Guide to Running, Get Fit for 2012! Part.1

This is a complete training guide for beginners to introduce you into running with a training schedule that will incorporate and build you up too running a distance of 1.5 miles. If you are looking to achieve and maintain a good level of fitness then this article is for you.

• Introduction
• Medical Check
• Correct Personal Equipment
• Measuring Out Your Course
• Creating a Training Time Table

navigational links to content part 2

• The Training Plan
• Hydration
• Tips & Advice for Weeks 1&2
• The Warm Up
• The Run with Advice and Tips
• The Cool Down

Introduction

This article is intended to help you achieve a good level of fitness and to introduce you as a beginner to running a distance of 1.5 miles.

The aim is to guide you through a step by step routine that will advise you safely, help you to avoid unnecessary injury and to reach the intended goal with an economy of effort.

Trust me when I say this, it is always advisable to have a full medical before you follow any fitness plan or begin a training schedule.

As for many who are contemplating on achieving a good level of fitness you must allow for factors that may apply to you such as age, previous medical history, old injuries, and damage from bad habits such as smoking, drinking, diet or heart conditions, murmurs etc.

Even if you think this does not apply to you I will still advise you to go and have a medical check up to eliminate any hidden or possible problems.

Running Shoes/Trainers

This is a must! A good pair of running shoes/trainers is very important to reduce the impact of sustained pounding when the feet meet the ground; you will need a trainer designed specifically for this type of activity such as the ones long distance running athletes use.

They can be expensive but remember they are not a fashion accessory but a necessary piece of equipment that will help in reducing injuries such as stress fractures, shin splints which also include injuries to the joints and small bones of the feet.

Sorbothane Insoles

Are types of inner soles that you can slip into your running shoes/trainers they are designed to absorb up to 80% of the impact received when your feet meet the ground.

I would recommend these to all but especially to those that cannot afford professional running shoes/trainers.

Also try googling Sorbothane Double Strike Insoles.

Running Clothes

I’m not going to insult anybody’s intelligence here choosing the right running clothes shouldn’t really be hard to fathom, as long as you’re comfortable and have free movement, also wearing compression shorts underneath your shorts can help in reducing friction rub.

Small First Aid Kit for Runners

I would recommend you have one of these on standby especially if you’re a beginner; you can store it in your vehicle if you travel to a park for your training or in a small rucksack or bum bag if you are just running from your premises, optional of course.

In your first aid kit you should have items such as Ice freeze spray or gel for swelling type injuries, a support bandage, a small tub of Vaseline to prevent friction rub on your skin especially between the legs, also anything else you can think of that will aid you if you sustain a minor injury.

If you decide to use a small rucksack remember to pack an extra jumper or not so bulky pull over as a precursory measure for an injury, because when you stop your body temperature will drop and it might be a long slow walk back?

The next important step I recommend for you is to decide where you are going to train; this all depends on your circumstances and convenience, I would recommend a local park or major green area because it removes you from the busy goings on of city life, busy roads and road pollution that can add unnecessary stress to your routine.

Also running in parks or green areas gives you the added bonus to alternate running from hard standings like concrete paths to running on grass next to the paths; this will help to reduce the risk of stress fractures, shin splints and other related injuries.

Once you have chosen your area to train you now have to measure it out, you can do this in a number of ways, you could visit your local library and use an Ordinance Survey Map, walk the route with a GPS but the most easiest method is to use Google Earth, just zoom into the area you prefer to run and use the measuring tool available.

See Video. : How to Measure with Google Earth

At this stage it would be wise to create a training time table or chart so you can record you’re timed achievements and examine patterns of your performance, also remember to incorporate The Training Plan into it as well (see part 2). You can learn much about yourself from doing this such as comparing your performance to your diet, hydration levels, rest and also your recovery time, the time it takes for your body to recuperate.

Why not use a calendar, create one on your computer or even use a diary?