If you are out of condition or are running or jogging for the first time, you should build up your general fitness, capacity and speed very gradually. Don't be in a hurry, and don't be a hero. At this stage it is not important how fast or how far you can run. What is important is how you feel. If you get breathless, ease off and walk for a while. Use the talk test: you should be able to make conversation with your buddy while running. That means you are maintaining the right speed for you. If you are breathless, it means you are too fast.
Sometimes before breathlessness occurs, your calf muscles may become stiff and start to hurt in protest. Do not push through the pain but ease off.
Initially, beginners should only run alternate days.
The schedule below is for advice only. Change and modify according to your needs:
|Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|Week 1||4 km||4 km||5 km||Jog-Walk|
|Week 2||4 km||4 km||5 km||Jog-Walk|
|Week 3||5 km||4 km||5 km||Jog-Walk|
|Week 4||5 km||4 km||5 km||Jog-Walk|
|Week 5||6 km||5 km||6 km||3 km||Jog-Walk|
|Week 6||6 km||5 km||6 km||3 km||Jog-Walk|
|Now cut down on the walking and increase the jogging|
|Week 7||7 km||5 km||7 km||3 km|
|Week 8||7 km||5 km||7 km||4 km|
|Week 9||7 km||6 km||8 km||3 km|
|Week 10||8 km||6 km||8 km||4 km|
*Rest on Day 2, Day 4 and Day 6
Breathe naturally through your nose and mouth, as deeply and rhythmically as possible.
Repeat the same exercises as you did during the warm up. This is necessary because after running, muscles tighten and shorten up. They must be stretched out. It will prevent you from being sore and help your heart rate to slow down and get back to normal.
-By Savio D'Souza
Disclaimer: You are advised to take the suggestion of a professional trainer who will advice you depending on your health and medical condition. The above are only advisory.