The schedule for running that you want to have can be different in many cases. Everyone is a bit different, so you will want to make sure that you have something set up so that you’re able to get somewhere with it. This chapter will go over the steps necessary to help you make the best schedule you can.
The first step is to first of all figure out the best time for you to go running. Like I said in the previous chapter, everyone is different. Some of us can take running right after we eat, or a little bit after we eat, but then there are others who can’t have much when we run. For those who can run after you eat, you can do it at night. It’s also cooler by then, so if you’re not a fan of the heat, you’ll be able to have a nice run.
For those who like to run on an empty or nearly empty stomach, first thing in the morning is what will work for you. It’s also a good way to get into the groove before work. You might have to wake up a little bit early to do that, but it’s worth it when your physical health is taken care of.
For those who don’t want to run first thing in the morning or at night; then before dinner is another option. It’s a bit busier at that time since everyone is at the park, the track, or they might be out and about getting home, but if it’s comfortable for you, then do that.
At the end of it all, being comfortable is the end goal you want to have. It really do make it easier on you and you’ll be motivated to do it if you do it within a time period that best fits your body.
Now that you have a time period during the day, it’s time to focus on the scheduling blocks for running. In general, for starting you will want to do about 15 minutes planned out just for running. When you’re going from the start, from step zero, up to entry-level runner, you won’t have to spend much time at first actually running. You’re going to need to build it up. I know people who start to wheeze after a minute of running. It happens, you just have to build yourself up from there. So when you start, expect about 15 minutes of your time to be spent with this activity, and then work it up from there.
For the first three minutes, you’ll stretch. You might take a couple minutes longer, but if it can be done within the three minutes, do that. You can then start your clock, and then start to run. With running, do it until you start to feel like you can’t do it anymore. It might be a minute or it might be three minutes. Take a second to catch your breath, and then do it again. You can then end off with a bit of stretching if you desire.
When you first start, you’ll walk a lot, but for the first day start with as far as you can and then increase it. Try to go up by about 15 seconds each time. It might be hard, but once you see you can do it, you’ll feel better.
With that in mind, you are going to run into the point where you might have to extend you time. Eventually, you’ll need about 40 minutes for a 30 minute run, sometimes a little bit less depending on how long you stretch or not. In general, have about 5 minutes dedicated to stretching as a good rule of thumb. You’ll be able to limber up, and it’ll help so you don’t pull a muscle.
When you feel like you want to increase your time, you certainly can. Ideally, increase it within minute increments once you hit the thirty-minute mark. For some people, it might be a bit much, but do what best fits you. That’s what you should be focused on, and that’s what will help. Doing what fits you is the goal for this, and having a schedule that best reflects it will help.
You should block out the time you’ll use for running, and then set up an alarm. With the alarm, you’ll be able to calculate when you’ve got to go out and run. If you have to change into your workout clothes after dinner or after work, set up a reminder for that as well. If you have a reminder to do it, there is a much stronger chance that you will do it and get the job done.
With running, you should do it at your own pace. Don’t be afraid to take a little bit more time than necessary. If you can leave about five minutes of leeway into your schedule in care if you do take your time a bit more, that can always help. You should do that especially if it’s first thing in the morning, because all too often people are running around, and it can be a bit hard to keep yourself going and maintaining a schedule, so do make sure if you need to add the leeway, do so.
The next thing to do once you have the schedule is to test run it. Do a couple days at that schedule and see if it works. Now, if it works, keep at it and just work on extending the time at that point. If you feel like it’s not working for you or the time isn’t good for you, then it’s best if you do choose a better time for yourself. Do work with what is best for you, what will help you get the most results from this, and do make sure that you take all of these into consideration when you run.
Having the best schedule that you can will, also, help you improve your ability to run. Doing it what your own pace, on your own terms, and with your determination in mind will allow you to have a better experience as well. Remember, you’re doing this for you, so the schedule should reflect on what you want it to be, and over time, you’ll be able to increase the pace and tempo, and you can also increase the time to further better yourself as well.
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