Learn How to Run

Most of us probably learned how to run when we were children. It probably came naturally. Somewhere along the line, most of us forgot. I did. I forgot how free running feels.

Now that I have learned how to run again, and have found that it actually makes me happy, I want to share my running journey.

I won't go over the usual pre-running advice, see your doctor-type stuff. You've probably read it somewhere else. The only piece of equipment I think you will need at this stage is a pair of comfortable trainers (and ladies - a proper sports bra).

If you find that you enjoy running, can stick with it and want to progress, at that point consider spending a few quid on some proper gear.

Week 1
Start with a warm up walk, about 5 mins, until the blood is flowing and the heart is pumping. Break into a very slow jog. By slow, I mean super-slow.

You're probably thinking "I can walk faster than this". Resist the urge to speed up. Trust me, your body isn't ready for it yet. Lots of people start out jogging too fast and then give up, feeling defeated, when they can't maintain it.

Continue your super-slow jog for about a minute. If you don't have a watch, try counting to 60.

After that minute, when your face is all red and your breathing is heavy, slow down to a walk. (Remember this feeling of sweaty breathlessness - it is the perfect bench-mark to see how far you have come in a few weeks time). Walk for two minutes, allowing your breathing to return to normal. These two minutes will speed by much faster than your first jogging minute, somehow defying the laws of time and space. Such is life.

Pick up the pace ever-so-slightly to jog mode, and jog for another minute - which may well feel like an hour. Return to walking for another two minutes.

Repeat the jog / walk cycle for nine or ten repeats, so around half an hour in total. Try to plan your route in a loop so that you're not an hour's walk away from home at the end of the session. When you get back home, reward yourself with a glass of water, not a bar of chocolate.

Try to make time for three sessions of the above during the first week.

Week 2
During the second week, after a warm up walk, follow the same jog / walk pattern, but reduce the walking sections from two minutes to one minute. Keep the jogging slow, since its about easing your body into something it's not used to. Speed comes later.

Repeat the cycle one one minute jogging, one minute walking for half an hour, with a cool down walk at the end. Again, repeat three sessions during the week.

Week 3
Now we start to pick things up. Jogging sections are two minutes each, and only one of walking. Repeat for half an hour, three sessions over the week.

Week 4
More improvement this week, with jogging sections of three minutes, and one minute walking. Repeat for half an hour, three sessions over the week.

Week 5
You're getting the idea now. Extend to jogging sections of four minutes, and one minute walking. Depending on how you're feeling, you may feel able to reduce the walking sections to 30 seconds. At this point I still needed to jog super-slow. For most, speed comes later (not so much me, I'm still a very slow jogger).

Week 6
Bit of a stretch this week - jogging sections of six minutes. Be confident that your body can do it, so long as you don't expect it to sprint. Remember when you struggled to complete one minute jogging? Think how far you've come in just a few weeks.

Week 7
Three repeats of eight minutes jogging and one minute walking.

Week 8
Three repeats of ten minutes jogging and one minute walking - that's half an hour of jogging in one session!

Week 9
Two repeats of 15 minutes jogging and one minute walking.

Week 10
String it all together and go for 30 minutes straight, keep it super-slow, and you've done it - you've learned how to run!

Image by http://www.flickr.com/photos/43877063@N05/with/5362163321/

Effective Kettlebells

As a follow up to my recent post about working out with kettlebells, it prompted me to think about why it is that working out with kettlebells is so effective. I got out the leaflet and other information which came in the box when I bought my set of kettlebells and did a bit of research.

I mentioned before about how kettlebells help to strengthen core muscles to improve posture, and we all want to have a shapely mid-section. Something else I had not considered at the time was how extra effort is needed to grasp the molded hand grip, and so grip strength is also improved – possibly something which men might want to think about when improving their handshake!

Another major benefit of working out with kettlebells is the way that they require full range of motion. They require using lots of muscle groups, employing the body as a whole to work as an efficient fat-burning machine, and improving flexibility at the same time. As lean muscle is developed more calories are burned, and the body’s composition is altered. I like getting on the scales and seeing my body fat percentage going down, even if the actual weight stays the same.

Another way that kettlebell workouts are different from standard routines is that they often imitate real-life movement. For example, none of us actually performs a sit-up in their everyday activity. However, we may well find ourselves lifting a heavy box with two hands, from squat position, to standing position.

Incorporating kettlebells into other exercises can boost their effectiveness too. I tried this by walking on my treadmill – something which on its own is not too difficult. However, when I picked up my kettlebell, the simple act of walking became much more tiring, but I’m hoping that more calories were burned and more muscle was strengthened in a shorter period of time.

Kettlebells

I had planned to go running this evening. However, the weather had different plans and it was raining (again). Not just the fine rain which can be quite refreshing, it was the bouncing off the pavement, will get soaked by waves if a bus goes past kind of rain.
So, instead of running, I got my kettlebells out. Correction - I got one of them out, I wasn't feeling that strong.

Weight training, even in small amounts, can really contribute to great overall health and goes hand in hand with cardio workouts. Kettlebells are excellent for developing a strong core, which is very useful for runners who want to have good posture. I suspect all runners actually want good posture, and none of them would wish to have a sloppy running style. Personally, I'm not overly fussed, I am happy just to complete a run and get home still standing vertical.

I digress.

I understand that there are different theories about where kettlebells originated. Some say Russia, others Scotland, and others say way back in ancient Greece. In any event, they've been around for a long time and are still great for weight training. However, now they are made with easy grip handles, and come in pretty colours.

Kettlebell exercises are designed to make the body maintain its balance. Groups of muscles work together, often making it a time-saving, full body workout.

My favourite exercise is the basic swing. Holding the kettlebell with both hands, by the horns, I start in a squat position with my feet slightly apart and the kettlebell just off the floor. Swinging the kettlebell out in front of me and lifting my arms to 90 degrees, or shoulder height, I stand up in a smooth fluid movement (or at least that's the plan). I swing the kettlebell back down between my feet and return to the starting squat position, and repeat for 10, 20, 30 swings (or until my arms get tired).

Another way of using the kettlebell is to simply incorporate it into other traditional exercises like squats, lunges and sit-ups. Doing 20 lunges whilst holding a kettlebell, and my legs certainly know about it!

Lots of gyms now have kettlebells and some places even run kettlebell classes. I recommend shaking up your exercise routine with something different like kettlebells.

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