Dec

28

Training for your first 10K

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The keys to smart training for beginners

People take up running for different reasons…mostly to manage their weight, to compete in an event such as a 10k, or just to improve their general fitness level. Whatever the end goal, you will find that it is exponentially easier on your body and your spirit if you follow some key training principles. Having said that, I will also mention that there are few things that work for everyone. Running is a sport where you really need to listen to your body and really work at your own level. The only thing that’s universally true is to put one foot in front of the other. Following some of the advice below, you should be able to put that one foot forward hopefully with much more ease.

Patience and distance

Patience or the lack of is the single worst enemy of new runners. Many people give up running simply because they were trying to go too fast. Your body needs the time to adapt to the new sport and the stresses that come with it. You need to ease into your training especially if you are just starting off. Try running a few minutes a day to begin with and see how you feel. Only gradually increase the lengths of your run after you feel comfortable running a few K. The key is to gradually increase the distance of your run slowly without trying to run too fast. Having a watch with a timer helps a lot to keep track of how long you have been running. Treadmills are a good place to start too since all the information about your run is displayed for you to read but the best thing is to just get out there and run.

Have a plan

Training for a 10K is no different than training for any other sport. It helps if you find a good program to run with. Generally, running every other day for 15-20 mins a day is a good start. There are plenty of sites on the internet that offer good running programs for 10K, 5K or even a full marathon. As long as you pick one that can suit your lifestyle, it will probably work for you. It’s also important to remember that having a plan is not going to help you if you don’t stick to it so make sure you try and work running into your daily schedule. I find that if you can stick to a routine for about 2 weeks, it’s most likely to become a habit. Running should be no different than anything else you do in the day. Make it an activity you just have to do so you don’t skip it and you will soon find that you will be able to keep up with the best of them.

Buy some good gear

Most people make the mistake of just slapping on a pair of cross trainers, a cotton shirt and a sweatshirt to go out running. I say mistake because it’s fine if you are just doing it to run maybe 1 or 2K once in a while but if you are really looking to excel with minimum pain, you need some good gear. A good pair of running shoes, a few running shirts and a pair of shorts should pretty much set you up for running in any weather.

At first it might seem overwhelming with the variety of shoe choices and gear out there but if you visit a local running store such as “The Running Room”, they will be more than happy to help you find a good pair that fits you. Having at least 2 dry-fit shirts help as well. Unlike cotton, these shirts will not get heavy as you run and will not stay sweaty for long afterwards as well. The last thing you want after a run is to go home with a wet shirt and risk getting sick, preventing you to do any more running. Even on cold days, you really don’t need more than 2 layers of clothes and a pair of shorts to get through the run as your body tends to heat up quite a bit 10 mins or so into your run.

For beginners, it’s sometimes not a bad idea to look up some local running groups to join. You can learn much about gear and also some valuable advice about running can be picked up. Most importantly, it’s always easier if there is some peer pressure to stick to your routine. Good luck!

Dec

23

Creating your workout program!

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If you’ve been trying to make an exercise program but you were not sure where to begin read ahead! To create a exercise program that is effective is not very hard. You just have to keep in mind a few guidelines.

Goal must be attainable.
An important step to making a effective exercise program is to know and understand the outcome and results that you are interested in. Of course, you already “know”. The point, however, is to gauge your results and have the goal be specific. The efforts will seem more worthwhile that way. For example, it might be a good idea to plan a loss of 1 pound per week or improving your BM ratio by x%. Not only will you have a goal, but you are able to track your progress and see if you’re doing a good job or not.

Exercise goals written down
You may want to gain 5 pounds of muscle or lose 10 pounds of fat. Write it down. Being specific about what you want to achieve will give you greater chances of success.

Plan how will you reach your goal
If you are interested in losing weight then you should be doing cardio. If you want to gain muscle then you should be doing weights. To find out more about cardio or weight training routines check out the Exercise Guide. Basically, your goals have to be consistent with the workout program. This doesn’t mean that you should only stick to what’s in the program. However, you must make sure you complete those in your program regularly. For example, I often find weight lifting to be more entertaining that cardio, but cardio is what my program tells me to do.

Consistency is the key
One of the powerful secrets to exercise programs is being consistent with workouts and diet. Complete your workouts every time, every week, every month. Stick to a diet that is properly synced with your workout. If you need carbs have varbs and when you need proteins have proteins. If you are unable to complete exercises or stick to a diet, try to make up for it whenever you can.

Never give up
Take your exercise program easy. You don’t need to overdo it or feel terrible that you couldn’t do it either. There are many exercises out there that will take you time to get used to. Don’t worry about yesterday; you can’t change what already happened. Think about tomorrow and how you will reach your goal. If the workout program is impossible for you, change it but do not quit.

Try to change your exercise program often
If you’ve gotten good at some exercises but are terrible with others it’s time to change the program. This is very important (at least for me personally)! You really want to have a balanced workouts combination so that all your body muscles are well trained. Don’t be afraid to change the workout program every month or so. It’s important to understand your goal. If you are looking to lose weight or gain muscle, then throwing a new exercise that is hard and throwing out an easy one will do you good. Unfortunately, workouts should not be easy. You agreed to face a challenge, right?! Another reason why you would want to change workout exercises is that “Different workout exercises generally produce different results“. If you’ve been going on treadmill all the time and started doing some hiking later, you might still feel a muscle burn. This is a great job! Train all your muscles as opposed to a few that you usually do.