Questions to ask: Your suitability for an exercise programme? are you already very fit from currently participating in other sports or is it a long time since you participated in sport or followed a consistent exercise programme.
Health: Have you any underlying health problems that need to be checked before you begin the progamme. Have you had a medical check in the last few years, if the answer is no, it is adviseable to have a checkup before you begin the programme.
Time available for training: What time can you give to training and still have enough time available to deal with the other areas of your life and also have enough time for relaxation and rest. This is essential if you are to maintain a balance in your life which will see you enjoying training and participating, instead of it becoming a chore which adds stress and strain to your life rather than reducing it.
Equipment: Invest in suitable equipment and clothing for the exercise. This can especially make a huge difference in comfort and efficiency. Try to speak with some one who is involved in the particular sport and see which are the most popular equipment and clothing with the sports athletes. It’s usually best to go to a specialist shop for whatever you need as they know the sport and it’s requirements and can advise you.
Guidelines for exercise: Especially if you have not exercised for a long time. When you have received the go ahead to begin an exercise programme always begin the programme from your curent fitness level. For example if you have not participated in a programme for a long time and have a sedentary occupation you should begin very moderately.
For example if we use running as an example. For a person who has been doing very little physical activity and whose ultimate goal is to run a amarathon. Training could begin with as little as a twenty minute walk, or walk and jog (relaxed) session every second day which is gradually extended for a few weeks until you are doing 35 –50 minutes of walking or walking /jogging comfortably.
For example you might introduce the jogging into the session by jogging for a few minutes and walking for a few minutes.
Progression: As your fitness improves this could progressively increase until you are training up to five days per week.
Pace: Jog at a pace that your breathing is still under control and walk before your breathing begins to get laboured when your breathing is fully recovered resume jogging again. As you get fitter you will be able to jog /run for a little longer before walking then eventually after a number of weeks you should be able to comfortably jog /run for the complete session. When you have a good base of this type of training more intensive efforts might be included depending on your goals.
Heart rate monitors: You could invest in a simple heart rate monitor which is a very good tool for controlling the workload and will help you train at an optimal pace.
Where to run It is best to run /jog on flat rather than hills when beginning. Use firm surfaces which have a bit of give in them. Grass or tracks in parks can be very enjoyable.Running / jogging in sand on beaches etc is probably too demanding when beginning a programme and can produce more injuries as your heels are more inclined to sink into the sand..
Previous sports experience: If you already have a good level of fitness from participation in sports especially teams sports that involve running you can begin at a higher level. However still keep aim to keep within your limits especially for the first few weeks until your body adapts to the mechanics of running.
Age: Older athletes
You can benefit from a suitable exercise programme at any age and there are some remarkable examples of older athletes who achieve or retain exceptional levels of fitness.
For an excellent article on the issues and benefits of exercise as we age go to http://www.unm.edu/~lkravitz/Article%20folder/age.html
Cross Training: During your build up you can also use other forms of training to increase your workloads which will compliment your running fitness.
For example
Hill walking: will improve strength and is an important part of developing a foundation for race preparation training later on in the programme. This may also assist in injury prevention as muscles ligaments and tendons will be stronger. Another benefit of hill walking is that it as a very good aerobic workout.
Cycling: Excellent for Aerobic endurance.
Swimming: Excellent for Aerobic endurance and upper body strength and flexibility.
Strength training in the gym: All round strength flexibility and injury prevention.
Some simple principles of training:
- Enjoy training and competing
- Reduce the mistakes that beginners usually make by working with an experienced coach in whatever sport you participate in.
- Train according to your current fitness level
- Be patient it takes time to develop a stable fitness level and a patient approach will be well rewarded.
- Allow your body to recover between training sessions.
- Keep increases in training loads (mileage – hours) below 10% in any week
- Cross train to increase overall workloads and to protect joints, muscles and tendons from overuse injuries.
- Eat well and take care of hydration.
- Training with a group can be more enjoyable. Consider joining a local club where you will get some support and meet people who are experts in the sport.
- Train with people who are of the same ability as yourself
- Have fun !
