To each person who want to start their running program-no matter you are running to keep fit, relax from work, or just practice for marathon or other competition, you have to start your first mile. And well, the first mile is the most difficult to get through. If a person cannot start up his or her first mile well, he/ she is more likely to be difficult to reach the second mile.
Actually, your first mile should be a warm-up. Take it easy, because if you just push yourself to much in the first mile, you will feel tough and hard to keep up. I have read some articles about how to start your first mile. Now I want to share with you. Please keep on reading.
Start with a brisk walk or a run.
A walking or a combination of running and walking will force you to begin your run at an easy pace. And you can take a break after running a distance. Or you can also alternate very short run segments with short walks, such as 1 minute running, 5 minutes walking.
And the best time to start your walk portion is to do it before your running muscles getting too tired. This will allow your muscles to recover instantly, which extends the time and distance that you can cover.
Don’t time your first mile.
It will allow you to have enough time to warm-up properly. And then you can start timing your running from your second miles. Well, if you wish to.
Find an alternate warm-up method. If you really get to the best condition for running from the first mile, you’d better warm up before you head out from your run or jump on the treadmill. You can use the stationary bike, march in place, or other cardio warm-up for 5 to 10 minutes. They can help you get into running condition and avoid getting injured while running.
Use the run/walk method while running a long distance.
You should start your walk portion before your running muscles get too tired, which will allow your muscles to recover instantly. But after you manage to run for long stretches, the run/ walk method is also useful to help reduce muscle soreness and fatigue.
Here are some important stuffs useful in your running practice.
1.Breathing. Use your breathing as your guide during your running. You should be able to carry on a conversation while running and your breathing shouldn’t be heavy.
2.Water. Drink water at the end of your workouts to rehydrate. If it’s hot and humid, you should also drink some water, about 4 to 6 ounces in the halfway your workout.
3.Suitable wears. Running shoes and sweaters are needed.
You should wear a pair of running shoes. Good shoes can prevent sports injury. The basic requirements should be anti-skid, shock absorption, and breathable. If you like long-distance running, you can be grinding to stand on outstanding.
Wear suitable sportswear. Choose the sportswear that light and fabrics provide moisture wicking properties for added comfort in outdoor apparel.
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