Learning to Run

If you're going to incorporate running as a regular exercise, just be aware it inherently has a high impact on your ligaments, tendons, & joints.

If you start to feel ANY discomfort, (aside from lactic acid buildup) reduce your work load (speed or distance), TAKE A REST DAY, and resume under the remodeled training profile.

Look into running related injuries & preventative exercises:
Runner's Knee (ITBS, etc) -> I caught that after 2 weeks of running a 10k everyday. Put me out for a while.
Shin Splints. (Can be avoided by running on grass. Highly recommend. Shin splints SUCK.)

Oh,
And get yourself the following:
NSAIDS/anti inflammatories
A foam roller
Ice pack,
Rice sock for heating/loosening up the muscles.

Don't make the same mistakes I did, lol.
Happy running.

 

So what's the longest distance you've run without stopping now?

 

bro i play football i have quitted pmo for 3 weeks i felt good but in 4th wek i come back to it later. how to stop this

 

Exercise is so beneficial, both physically and mentally.
As a rule of thumb don't increase your distance by more than 10% per week. Every 4th week drop back by about 25%. Following week back to where you was on week 4. Week 6 and 7 increass by 10%, week 8 reduce again and so on. Warm up before a run but don't stretch until you've completed your run. Keep most of your runs at conversational pace and slowly introduce speed work to one run a week. For example start with a gentle run for ten minutes to warm up. Then do 3 hard efforts for say 3 minutes with 3 minute recovery in between .
When its shitty outside still go, no matter how you feel about it. I guarantee you will feel better for it when you get back .
Enjoy and you will be surprised at where you will be in a year from now

SH

 

Tzion - are you from the UK?

If so, there's a running music / podcast series called "NHS Couch to £5k" - its the best programme ever. You can probably find it on YouTube if your not from the UK.

Basically its 13 weeks of podcasts. In week 1 your will jog for 2 mins, rest for 5 mins etc and it builds up so that on week 13 your running 5k in 30 minutes.

It tells you exactly when to start jogging, stop, etc and the music is really good running music.

I would look it up.

 

good stuff. I got 13 miles in this afternoon.