For an overweight person,
starting a running program is really tricky. In fact most fat people shy away
from running training. This is a big mistake. And here is why: If you're
overweight, running can be your best ally in fighting those extra pounds and keep
them off for good. Not only that, running can tone your body, reduce stress
levels and the risk of heart problems, boost your fitness levels. And so on.
Therefore, here is the
step-by-step guideline for starting a running program for the overweight person:
1st step: Prepare Mentally
Mental preparation means
getting your mind ready for the activity ahead. Most beginners find it hard to
start running not only for the lack of physical skill, mental
readiness-especially beliefs and values-play a crucial role as well. For
instance, if you don't believe that you can be a runner, then doing this
activity will be much harder. See, beliefs determine what we can and/or can't
do in life. Hence having the wrong beliefs usually lead to mediocre results.
Therefore, make sure to have
the right mindset prior to getting out of the door. One way you could do this
is by using visualization techniques. This is a powerful process that can help
you build enough confidence and belief in your latent capabilities. The best way
to do this process is to visualize your body as you wish it to be. Doing so
will entice your mind to behave in the manner you want it to act.
2nd step: Walk-Run-Walk
Most beginners try to run
immediately only to suffer from injury and disappointment afterwards. Obviously
this is not the best approach. Most running injuries are the result of doing
too much too soon without giving the body enough time to adapt to the sport. As
a result, The best approach is to start off slowly and build the intensity up gradually.
A Walk-Run-Walk (W-R-W) program is the rule.
Following this simple program
can ease you into the sport of Beginners Running
without hurting yourself. Not only that, a W-R-W can also help you burn fat,
lose weight, and boost your fitness level. All this, while staying clear of
injury and other setbacks.
On a typical W-R-W program
you'll be asked to do 2 main things: walk for a specific time, then go for a
running interval at moderate pace. That's it. No crazy spiriting or hill
running. For instance, on your next workout, walk for full 5-minutes as a
warm-up, run straight for 30-45 seconds, then take a walking break until you
feel comfortable to run again. This alternating pattern can help you gradually
build stamina while training within your skill level.
Each workout session should
not last for more than 30-minute each, 3 times per week. And as you get
stronger and fitter, you should make your running intervals longer and ease up
on the walking.
Abide to this rule until
you're able to run straight for 30-minute without much huffing and puffing.
Then welcome to the crazy world of runners.
Source: http://bit.ly/2f9ZnEU
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