Getting Started
Record Keeping
It is essential to keep a diary or similar from the onset of your training. Firstly this will record your mileage, heart rate, speed etc and will show your progress.
It can also help with working out why you may not be progressing as you would like to. An experienced trainer will read your diary and make approprioate suggestions to enable you to move on. Recording can be done manually or by computer (often in tandem with a Garmin or heart rate monitor that will plug into your computer and give you a spreadsheet of results to print).
The First Session
You are now kitted out and ready to go. Having had the ok from your GP or other health professional, you can plan your first session.
Common sense should prevail. If you are by yourself, choose a route you know well and tell someone where you are going. Stay in public if you feel insecure.
If you have a training partner or group then plan to go off-road. Parkland – especially grass – is superb terrain if it is not too muddy. Grass is gentler on your joints and more pleasant to experience.
Should I walk, jog or run?
As a complete beginner you should begin by walking. It depends on your level of fitness but by using your heart rate monitor and Rate of Perceived Exertion you have a useful guide to work with.
Try 10 – 15 minutes with your heart rate at 65 -75% MHR and the RPE of 6-7.
Even if you are a seasoned athlete a very steady return is always recommended. Try to train 2-3 times a week to begin with.
Note
Remember it will be regular training session that will get you results, not one hard session followed by a fortnight of inactivity.
End of section.
Page 5
“Walking, Jogging, Running” Ebook devised by Steve Haywood. ©2008 All Rights Reserved.
Previous Page “Information on Equipment” | Back to Contents | Next Page “Walking”
Leave a Reply