Ken Border - Running for Beginners

Running for Beginners

Copyright 2012 Ken Border. All Rights Reserved.

Disclaimer: Please note that information provided in this book is for informational purposes only. As with any new exercise program, it is best to contact your doctor first to ascertain your health level and whether this is the right program for you.

If you feel pain or shortness of breath at any point during a run, please stop what you are doing and contact your doctor.

Everyone wants to get into shape, whether they admit it or not. And while walking is certainly one way to get started, when you want results, you want them fast. More people are looking to running to help them get the body they want, in the time they have. Because you don't have to work out as long, you can fit running into your day, without any trouble.

Even if youve never run before, you can become a runner. You dont have to run marathons in order to get into shape, you just need to start putting one foot in front of the other again and again.

This book is going to teach you the essentials of how to prepare to run, how to start (even if youve never run before), and how to stay motivated once youve begun. No matter where youre at with your running aspirations, this book is going to guide you to the finish line.

Are you ready to get started? Ready, set, go!

As with any exercise program you begin, there are benefits to running. Most of these you probably know already, but its good to have a list on hand to refer back to when you just dont want to lace up your running shoes.

Weight loss Many people begin to run for the weight loss benefit, and its certainly a truth for most runners. So long as you also watch what youre eating, you can lose extra weight that you may be carrying.

Stronger muscles Since you are actively engaging nearly your entire body when you run, you will be able to build up stronger muscles in your legs, your core, and even your arms and chest.

Tighter body Speaking of stronger muscles, when you run, you will find that your body becomes sleeker and more defined. If youre a person who doesnt want to lose weight, but you do want to lose inches, youll find that running can help you reach that goal.

Increased metabolism The more muscle you have on your body, the more calories your body will be able to burn, even when youre sitting on the couch. As you run, you will gain more muscle, helping you have an easier time losing weight and keeping it off.

Stronger heart As you workout, your heart has to beat harder and faster in order to deliver oxygen to your lungs. When you run, your heart will get its own workout, and each time you continue to run, your heart will become stronger and more efficient. That means your workouts will begin to feel easier and you can push yourself even harder.

Stronger lungs The same story can be told of your lungs. The more you run, the more your lungs will have to work in order to deliver oxygen to the rest of the body. In time, the lungs will become more efficient and you will be able to run for longer periods of time without becoming breathless.

Reduced risk of injury When you run, you teach your body how to move gracefully. Though this may not seem like a benefit, what youre doing is teaching your body to maintain balance, even when youre not running. The more balance you have, the fewer injuries you will have.

Stronger bones Especially important for women is the benefit of stronger bones. Since running is a weight bearing exercise, it will help bones become stronger, which is something that helps women offset the loss of bone strength that comes with aging.

Improved stress Youve probably heard of many people who use running as a way to clear their mind when theyre upset or stressed out. You too can enjoy this calmer mindset by running on a regular basis.

Its a good idea to write down other benefits that you expect or that you gain from running. By reading it before and after each run, you will ensure that you are focused on what is great about running, as opposed to what you despise about it.

In time, you will start sharing these benefits with others, and they might just want to join you on your next run too.

Youve seen the benefits of running, so why do you also need to think about why you want to run?

Because if you want to stick with this program, you need to know the motivation you already have.

It can help to write down your personal reasons for running before you even start training. This list might look like:

To look better

To finish a 5K

To have more energy for playing with the kids

To improve your health

Take some time to list out as many reasons as you can for starting a running program. When you do, you will begin to have these reasons playing in your head, even when you have a moment of weakness.For those times when you just want to stay at home, think back to why you want to run.

Just as you wouldnt just throw any fuel into your car, you cant just eat anything because youre running. While it might look as though some runners can eat anything and everything they want, you need to begin by learning how to eat right in order to support your runs.

The better the fuel you have in your body, the easier it will be to run and the less recovery time you will need.

Here are the basics of how to properly fuel your body when you are a runner:

Drink water Its absolutely vital that you drink more water than you are drinking right now. Once you are a runner, your body needs to be more hydrated than ever. Focus on drinking water before you run, after you run, and during the day. Ideally, you want to have about 8 to 10 glasses of water a day, more on hot days and more on workout days.

Eat regularly Skipping meals is never a good plan, but when youre a runner, its an even worse idea. When you skip meals, your body has to go into its stores of energy, which can cause you to have uneven performances when you run. Instead, try to eat smaller meals every 4 to 6 hours so that you constantly have fuel that your body can use to workout.

Eat balanced meals Though you might have seen the various crazes around all-carb, all low fat, or all protein diets, these are not ideal for runners. Instead, you want to focus on eating balanced meals that include something from as many food groups as possible. This ensures youre getting the nutrients, vitamins, and minerals you need.

Eat more produce Everyone can take this advice, but as a runner, you do want to focus on eating more fruits and veggies. These will fill you up with nutrients, with water, and they will allow you to have more energy.

Reduce your fat intake Though you dont want to eliminate fat completely from your diet, you will want to remove trans fat and saturated fat as much as possible. They can make you sluggish, which also adding unnecessary calories to your day.