My Simple ABCD

A colleague of mine popped the proverbial question – “How should I start?” Well, running is no rocket science so I don’t need to research for answers. It’s the simplest of all the legitimate sports I know. I rounded up in my previous post a few essentials to keep in mind. Below is an additional list, from a novice perspective:

A – As it is in most sports, warm up is a vital pre-requisite. This will stimulate blood flow to muscles, prevent injuries and increase athletic performance. Before the training, try brisk walking for 5-10 minutes then follow it up with stretching exercises (start from your neck down to your ankle). Hold the stretch for a minimum of 15 seconds each. For cool downs (after exercise), slow walking and stretching for another 5 minutes is best. This will gradually return your heart rate and blood pressure to the resting level.

B – Because runners have different health and fitness levels, distance and speed may vary. You can actually dictate your pace. For beginners, observe how your body reacts. If you are catching your breath after a few minutes of running, you switch to a slower speed at a shorter distance. The key is moderation. Do this in a few weeks and increase it slightly when you feel the current rate is no longer challenging (at ready ka na maglevel-up!).

C – Choose a balanced diet. The old saying “you are what you eat” is still true. Always include fresh fruits and vegetables in the menu. And get this – eat plenty of carbs (yoohoo!) after running and protein (for muscle repair). Do not starve yourself to get into that shape you want.

Also, it is very important to stay hydrated before and after the training. A bottle or bottles of electrolyte drink will do (Gatorade still tops my list). It replaces the lost salts (napansin nyo ba mga pinong butil sa legs nyo?).

D – Diary. Keep notes of your progress. According to a cyber friend, the ideal is 10% increase in your weekly mileage. So if you did 1km or 1,000 meters or 0.62 miles the previous week, you should do 10% more the following week. It’s a simple math, no need for a calculator.

Whew! I feel like an expert already (lol!) sharing thoughts and insights. Anyway, I hope the above helps. Comments are most appreciated.

Welcome to the game!

(photo source: 1-www.uptodate.com)