One of the most pleasant surprises that await a new runner is the endorphin kick. Endorphins are neurotransmitters that are produced naturally by our body and provide a feeling of euphoria. Anyone that has felt a sense of peace and well being after strenuous activity has experienced their magical effect.
Most people have tried to run many times before in their lives only to be discouraged by breathlessness, aching shins and sore feet that soon force them to give up and settle for a cup of coffee in the neighborhood cafe. Instead of just strapping on their usual sports shoes and hitting the pavement, the beginner should endeavor to do a little research to learn the correct way to approach this daunting sport.
Running, like any other physical activity requires some preparation for it to be truly pleasurable. The first milestone for every beginner is to slowly build up to the point where they can run continuously for 30 minutes. Here are some key points that will encourage anyone to convert this usually painful activity, which is routinely used as a form of corporal punishment by coaches worldwide, into something that is immensely addictive and a lot of fun.
The Stretch
Never Stretch cold muscles. It is best to start by doing a slow stiff jog for a few minutes and then slowly stretch the legs and back.
Weeks 1 and 2: Complete beginners should start by targeting the 10 minute mark and use the run/walk interval rule. Interval training is the key to running and the basic interval program consists of a 1 minute run followed by 1 minute walk done for 20 minutes which will add up to 10 minutes of total running time.
Week 3: Increase the intervals to 2 minutes run/1 minute walk for 15 minutes.
Week 4: Keep the 2/1 minute run/walk interval but increase the time to 20 minutes
Week 5: Raise the interval to 5 minute run/1 minute walk for 20 minutes
Week 6: Keep the 5/1 minute run/walk interval but increase time to 30 minutes
Week 7 and beyond: Keep the increasing the run interval until they can run continuously for 30 minutes.
At this point the beginner should be able to run 5 kms without a problem and get the full advantage of the beautiful feeling of numb accomplishment that is the characteristic of the endorphin high. This should develop into a lifelong love affair with running which connects them to the open outdoors and gives them a feeling of independence and well being that cannot be matched by any artificial stimulant. All beginners should remember to take it slow, be safe and consult their personal physician before starting any exercise program.
