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Go take a walk
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Here’s a beginner’s guide to running
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Photo: P.V. Sivakumar
Go for it A few weeks of training can build your endurance levels
Two days to go for the Hyderabad 10K Run. For those of you who’ve been training for the event over the last few weeks, the run will be a cakewalk. For beginners, this is an opportunity to make exercise part of your lifestyle. “There are no quick fix solutions. I’ve been getting calls from BPO employees wanting to take part in the event. Exerting yourself just for this event will leave you with sore feet, back and aching knees. Instead, increase your fitness levels gradually. Beginners can take it easy at the marathon this weekend, run for fun and enjoy the carnival,” says trainer Faiyaz Ali.
If you haven’t been running or walking till now, give yourself six to eight weeks to run 10 kilometres. Factors such as age, gender and weight need to be taken into account.
Take a walk: “Start walking regularly at a brisk pace and increase the duration gradually. When you can comfortably walk for an hour, incorporate running into your session. Begin by running for a minute or two, followed by walking for a few minutes. Note the time taken to walk a certain distance in an hour. When you start running for a few minutes, the time comes down,” says trainer Chandra Sekhar Reddy.
Interval training: Interspersing walking and running is termed interval training. Walk for a minute followed by running for a minute; increase to two to three minutes of running. Keep your body hydrated with sips of water. Increase intake of protein in your diet.
Stop comparing: While training in a group, refrain from comparing your endurance level with your peers. An athletic person will have an advantage over an overweight person who has not exercised for a while.
Set a target: Once you can run comfortably for two kilometres, set a target of running for five kilometres. Give yourself a couple of weeks to achieve this. Limit jogging to alternate days. This gives your knee joints enough time to recover. Enjoy the process of running and allow yourself two to three months to run 10 km.
The Basics
Choose your track: “For a beginner, a mud track is better than a hard surface. But don’t waste time if you don’t have a mud track in your locality. The cushioning in the jogging shoes will help minimise the strain,” says Sekhar.
Running shoes: “Choose branded sports shoes specifically meant for running. These shoes have extra cushioning. Running shoes have more wear and tear compared to walking shoes and need to be replaced every six months,” adds Sekhar.
Warm up and cool down: A five minute warm up and cool down is an essential part of running. Slow walking and simple stretches help ease your stiff limbs. “Not warming up can lead to spasms. After running full throttle, slow down gradually and then walk for two minutes before you halt. The blood flow is quicker while you are running. Halting suddenly can cause the venus blood to pool, which can lead to a heart attack and can be fatal,” warns Faiyaz.
SANGEETHA DEVI DUNDOO
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