Running is considered one great exercise for individuals looking to lose or shed off some weight. It also helps individuals to have healthy hips, back or knees. Running outside is the most recommended one compared to running on a treadmill. This is because an individual uses more muscles in order to push his/her body forward.
Length of the first run
An individual should start the running process gradually. This is especially for those who have never run before or been actively involved in other sports that involve running. One’s first run should be between one to three miles. One should run with comfort and understand how his/her body responds. The pace should be an easy one to avoid the risk of injuries.
For individuals who consider themselves athletic and have been actively involved in sports more recently, their first run can be more aggressive. One should run for three to four miles with a manageable effort. This is to ensure that he/she is not totally exhausted.
The intensity of running per week
It is always recommended for first-time runners to begin with three to four runs in a week. Each run should be approximately two to four miles which roughly translates to 20-30 minutes of running. However, one can run more in the second week. This is in order to make the body adapt easily to the running exercise and prevent injuries
When one has been into the running exercise for some weeks, he/she can add 1-3 miles to the runs per week to increase the distance of running. This will enable beginners to develop endurance and become faster runners with time.
Individuals who are active in other sports can increase their miles of running more aggressively. It is recommended to increase the miles after two weeks rather than after each week.
The 10 percent rule
This is an important rule when one needs to determine how far he/she should run. This rule states that one should only increase the miles he/she runs in a week in 10 percent increments. This means that if one runs 20 miles a week, he/she only needs to add 3 more miles the following week.
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