If you are new to running – you need to know that experienced coaches firmly believe in alleviating attitude towards running at the beginning of training, in order to give your body some time to adjust to the physical demands of running.
Surely you do not want your beginning of the training to be so painful that after them you never want to start again. The combination of walking and running is a great way to increase your heart rate while you prepare your body for greater distance and speed. The following is a routine for about a 40-minute walking / running on the bar is perfect for beginners or for experienced runners in the mood for a lighter workout.
As always, if you feel that exercise is too hard or too easy, feel free to increase or decrease speed. It is best to keep the slope is set to 1.0 because it helps to prevent the occurrence of racing shins, which can be a common problem for beginners in running.
Try to perform this exercise three times a week. Next week, after the first 10 minutes of warm-up, run three minutes and walk for three minutes, increasing the last two segments of two minutes each, and then cool off by walking. Try. You may become addicted to running.
How to use the treadmill if you are a beginner?
Learning to use the treadmill requires compliance with a large number of the same principles and professional training that runners use to prepare for the race. You must increase your endurance gradually, to avoid injury, dizziness and problems with blood pressure or dehydration. Learn how to use a treadmill with the advice and routines that follow.
General advice Use the treadmill
- Talk to your doctor if you have problems with your back and joints. A doctor can determine whether it is better to hold a more lenient practice the bar (walking), or you can still work harder and harder training (running).
- Use comfortable shoes. If you have yet to acquire, try several pairs of shoes before buying. The right pair of shoes should feel “cozy”, but with the support arches of the feet and enough room on tiptoe.
- Drink 0.5 to 0.7 litres of water 90 minutes before you start the training on the tape. Since most of the exercises at the bar last longer than 20 minutes, you will probably sweat a lot, and avoid dehydration after training.
- Make sure to go to the bathroom before you start training on the tape. Interruption of training can interrupt your rhythm and undo the benefits of aerobic training.
- Wear thick socks. Try sports socks instead nipple, to avoid blisters.
- Warm up and cool down. Devote 5 minutes before and after each workout walking pace of 2.4 to 3.2 km / h. If you go on foot to the gym, you can count this in the heating and cooling / relaxing.
- Wave with arms back and forth. You might be tempted to take hold the handle on the front of the bar to get a sense of balance. However, it will make you burn fewer calories, than by using proper body posture and learning to use it properly.
- Pay attention to the settings of the treadmill. You should always check the speed and incline and set them according to your fit. It will be the main keys to use on the treadmill.
- Use the safety catch. Although you may have decided to stop using it, because you got a feeling of security, but better stop doing it. In case that you lose your balance at the beginning, it will keep you from falling or serious injury.