Does anyone have any advice on how to improve running/jogging time for a NON-RUNNER? I would like to get into shape and run without feeling like my heart was ripped out of my chest and air sucked out of me. Any help would be greatly appericated. Thanks!
2006-12-17 13:29:48 · 11 answers · asked by holiday wishes! 1 in Health ➔ Diet & Fitness
I am a'NON-RUNNER', but I have found that running 3km (nearly 2 miles) is a good distance for me at the moment, i started off running this in 22 minutes which was a very slow jog but i added in more and more 100m sprints everytime I ran and i am now running it in 17minutes and still improving, I am not sure what your current fitness level is so you may be way ahead of me or you may want to try running for only 5 or 10 ten minutes. A few tips though:
1. Keep a log book or a journal of your progress with the date, the distance you ran and in what time, becasue there is nothing nore motivating than seeing your progress on paper
2. Get a playlist going, Listening to music with a strong beat is fantastic at distracting you from running and motivates you while running, i suggest dance songs or house songs
3. If you are overweight you need to be eating healthy aswell because carrying around extra weight on a run is exhausting
4. Dont run too fast, its ok if your jogging at walking speed, your still running!
Good luck!
2006-12-17 14:27:53 · answer #1 · answered by Anonymous · 0⤊ 0⤋
Make sure the Dr. says you are healthy enough- no hidden health problems. Ask him for advice. Also, the rule of thumb is to start gradually & build up, otherwise you just break down the muscle and often end up sidelined with painful injuries as a result.
Vary your aerobic routine with some cycling, swimming, even just start out walking. As an avid walker (normal speed), I can tell you that you will begin to feel it working, and you'll notice your strength & endurance building up nicely.
Whatever you do, do it every other day, not daily. The muscle repairs itself on the day off, and you will also build more strength & muscle faster that way.
Hydrate well with both water & Gatorade, I used to do both, more after my walks of an hour or more, so I didn't have to find a restroom. Although on warm days, I just walked where there would be public restrooms.
btw, cold liqids go through you in about 20 minutes, warm fliuds take about twice that long. Good to be able to time these things as you are out & about !
God's blessings on you as you enter into a healthier New Year :)
2006-12-17 13:41:09 · answer #2 · answered by gettin'real 5 · 1⤊ 0⤋
The best way to increase running and jogging times is running intervals (sprints) for periods of time with limited amounts of time resting between that is usually not too much longer than the time you ran for the interval. It also helps you loose wieght. Of course having a good diet, good sleep and being fit will increase your chances of running or jogging faster. You may get winded running sprints though.
2006-12-17 13:34:17 · answer #3 · answered by Anonymous · 1⤊ 0⤋
Train yourself!!If you have a tredmille then run on that everyday for about 20 min. Or you can simply run down the street and back, and everyday get farther and farther down the street. If you live by a health club go there and figure things out! Trainers can help BIG time!! If you live close enough to a health club- run there! It can really help!! - Good luck - :) :)
2006-12-17 13:42:02 · answer #4 · answered by ♥Layna♥ 3 · 0⤊ 0⤋
Good running music for me = Good beats- Pendulum, Justice, Prodigy Cheesey - Journey, Europe, Van Halen, Survivor Classics- Metallica, Pearl Jam Chilled- Mr. scruff
2016-05-23 03:19:28 · answer #5 · answered by Anonymous · 0⤊ 0⤋
u no most of the people who are runners now never used to be. start out easy, try running around your block at a pacific pace and see how many times you can go around the block, it doesn't matter what time of day but trying doing it every day. drink lots of water during the day and bring a bottle or two with you when you go running, this will help you run longer or to speed gl!
2006-12-17 13:41:49 · answer #6 · answered by cndrll_1613 3 · 0⤊ 0⤋
ok well one thing you need to do before you start running is stretch..itll help you not pull a muscle while your running and it can actually help you feel more comfortable while running...not as much pain...so what you can do is start running everyday..on the first day start off with a length your comfortable with..like 1/2 mile or 3/4 mile..each day increase the amount you run..some days after you run (if your up to it) do lunges they REALLY build muscle! youll soon find that you can run very well..and onc eyou can run long distances without stopping you can start to go faster and keep it up..trust me this works!
2006-12-17 13:36:45 · answer #7 · answered by Micelle Rye 2 · 0⤊ 1⤋
Its just general fitness - start with walking / jogging - increase the ratio of jogging to walking .. You gotta push yourself is all - take someone with you it will take your mind off it and you can motivate each other ..
Good luck
2006-12-17 13:32:24 · answer #8 · answered by Samantha 1 · 1⤊ 0⤋
Keep at it. Over time, you will build up endurance. I use a treadmill and a stair stepper at the gym. I also do a little bit of calisthenics and weight lifting.
2006-12-17 13:38:15 · answer #9 · answered by ? 6 · 1⤊ 0⤋
focus on 20 minute sessions and push yourself harder for each session, but keep the TIME frame the same.
Over time you will get better, stay at each level for a week and then raise it a little (push) but keep it for 20 minutes always so you can focus on the effort not the time.
2006-12-17 13:33:58 · answer #10 · answered by wornoutby3 2 · 0⤊ 0⤋