TIPS
FOR NEW DISTANCE RUNNERS
Our
club has a minimum requirement that athletes in our
cross country program be able to run or jog 30 minutes
without stopping. Many beginners are not ready for that,
but need to work their way up to it. Here is a program
we recommend for beginners:
1)
Read "Training
and Racing Tips for Kids". There's some good
advice and background info there.
2)
Consult your doctor if there are any medical concerns
regarding long distance running.
3)
Find a safe place to run, preferably a loop, such as
a track, a park trail, or a residential block. Always
run with supervision. Allocate 30 minutes for the workout.
Start jogging and then switch to walking when you feel
tired. After walking a bit, resume running. Repeat this
pattern until 30 minutes is up. Always run at a slow,
easy pace.
4)
Do the above workout 3 to 4 times a week. Keep track
of your progress. Record how many laps you have completed
each time. Each week, try to run more and walk less.
5)
Be patient. Endurance running can very difficult at
first, until your body adjusts to it. Initially, you
may experience fatigue, boredom, soreness, nausea, shortness
of breath, sideaches, etc. It can be unpleasant and
you may want to quit! Hang in there! Keep a positive
mental attitude. Eventually these symptoms will disappear
and you will enjoy the experience of running and feeling
fit.
6)
When you are ready, pick a day to attempt 30 minutes
of running with no walking. Make sure you are well rested.
Have somebody accompany you the entire way if possible.
Don't be discouraged if you don't succeed the first
time. Keep working on it, you will succeed eventually.
7)
When you have completed 30 minutes of consecutive running,
contact us! You are ready for our club!
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