Getting Started With Running

I firmly believe that Rising Fitness in Houston, Texas, provides the best program to get clients fit faster. However, once people start here, they often want to live a fitness lifestyle that goes beyond the walls of the gym. That includes having fun with the family hiking, biking and even running. We help clients get into shape to run and guide them on getting started. Each new physical undertaking requires knowledge to stay safe and injury free.

Running is a great addition to any workout program.

You get the benefit of getting outdoors, plus a calorie torching workout that builds stamina and endurance. You don’t have to start out with a full ten miles or hour of running. In fact, we don’t recommend it. Start with shorter runs and build to taking longer ones. If you want to get in a full half hour or longer, you can break it up to shorter ten to fifteen minute sessions throughout the day until your body is ready for a distance run.

Alternate your speed to maximize the benefits.

You can turn your run into an HIIT—high intensity interval training—-workout, which is one of the most effective for burning calories and getting into shape. All you have to do is alternate between a few minutes of top intensity and moderate, recovery intensity for an equal amount of time. Moderate intensity means you can carry on a conversation, but you can’t sing. You also have a light sweat after about ten minutes and are breathing fast, but not out of breath. High intensity means saying more than a word or two is out of the question. Sweat forms after a minute or two and you’re really breathing hard.

Warm up, cool down and stay hydrated.

As you would with any type of exercise, you need to get your body ready for the run with some warm-up time and end your workout with a cool down, which can be as simple as pacing for a while. The Texas sun can be sizzling, so watch the heat. When the temperature rises, either take your running to the gym on a treadmill or do it earlier in the morning before it gets too hot. Make sure you’re hydrated and take water with you to sip along the way.

  • Stay safe when you run and be aware of your surroundings and traffic. If you run at night or in the early evening, wear reflective clothing. Run with a partner and let your family know where you’ll be running.
  • Choose level terrain when you first run. Seasoned runners may choose uphill, uneven terrain, but when you’re beginning, be a little easier on yourself with a flat, even surface.
  • Track your runs. If you opt for a certain length of time, track the mileage, too. The same is true if your goal is distance. Track your time. As you continue running, you’ll find it takes far less time to get the same distance.
  • Drinking or eating a lot before a run isn’t recommended. A small high carb snack two to three hours before a run is recommended, just as consuming about 200 calories after a run is. Avoid sugar, high fiber and spicy foods. Stick with a simple carb and protein, like peanut butter and whole wheat bread.

For more information, contact us today at Rising Fitness Gym



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