Consejos de entrenamiento: empezar a correr hoy
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Posted: 19 Jun 2015 07:00 AM PDT  Are you ready to start running, but don't know how to get started? Use these running tips and training guide and start working toward your goals today.Put a spring in your step and start training for a local race. Signing up for a race is a great way to jump start a fitness routine. Having a purpose and a deadline is a great way to keep you accountable, motivated and dedicated to your overall health and fitness goals. In case you don't know how to get started with a training program, I've put together a simple 4 week plan for you to use. PreparationBefore you start training, there are a few things you need to do to prepare. This way the only thing you have to think about each day is your running or training. Being prepared in advance will help you on those days when you have a busy schedule.Start with your brain: The first step is not a running step, it's a mental one. Make a mental commitment to get started. If you have failed to stick with a plan in past, put it behind you because today is a new day to get started with an "I can do it" attitude. Find a buddy: It's much easier to complete a training program when you have a partner who is doing it with you. Try to convince a friend or family member to start the program with you. Set a date and find a race: Having a time-specific goal that you are working towards is incredibly helpful. It will help to keep you on track with your fitness goals, and you will know exactly how many weeks you have to get yourself prepared. The right shoes: Running in poorly fitting shoes will interfere with your progress and your success; running with sore feet and blisters— even more so. Make sure that you have a lightweight shoe that offers you both the comfort and support that you need. The right clothing: Invest in a few tops that have wicking and quick drying properties, and make sure you have a visor or hat to keep the sun off your face. If the weather is cold, wear a few layers that you can remove and tie around your waist as you go. The right water bottle: Once you start running for more than an hour, it's important to have easy access to fuel and hydration. A handheld running water bottle or a running belt that holds your bottle is a great accessory to have. Be flexible but focused: In order to progress with your running fitness, you need to find time to run, but don't be too vigilant with your training and stress yourself out. Instead have a flexible attitude, try your best to stick with your plan, move around the days and timing to suit what is happening in your life, and, finally, listen to your body. How your body feels each day and adjusting your training accordingly is an important part of the running training process. Training Program for a Brand New Runner:Aim:Run on 3 days of the week – all steady pace runs. Cross train (x) on 2 days of the week Rest on 2 days of the week.
30- 45 minutes of any of the following: Riding a bike, swimming, Pilates, yoga, boxing, dancing, low impact aerobics or any activity you enjoy. Rest days don't have to mean sitting on a couch all day, you can be enjoying being generally active, but ensure that you rest from running to allow your body time to regenerate and recover. If you are new to being active, you can simply start by doing the 3 running/walking days and slowly add in cross training when you feel ready. If you prefer to use time as your guide, use 10 minutes as an average time that it takes to run one mile. After week four of this program, running a 5k race should be an achievable goal. If you wish to run a 10k, continue this chart to increase your running distance each week by ½ mile. This progression is nice and slow, to give you time to adjust and get used to running over a longer distance. Have fun and keep me posted in the comments section on how you are getting on with you running routine. Check out my fit tips on YouTube or active body fit routines on Herbalife24.com for more detailed cross training routines. Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife. Find out more at: http://www.DiscoverHerbalife.com  |
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