URBAN RUN
 
   
 
     
 
 
spacer.png
spacer.png

Login Form






Lost Password?

Who's Online

Visitors: 672173
spacer.png
DSCF7224sm.jpg
DSCF6491.JPG
DSCF7437d.jpg
IMG_0022.jpg
logo1.png
UrbanrunMan1242D0103.JPG
IMG_0025.jpg
DSCF7222sm.jpg
logo1.png

Check out the Urban-Run training program here

 
Urban-Run Training Schedules
Article Index
Urban-Run Training Schedules
Page 2
Page 3
Page 4
Page 5
.
Staying motivated
Even professional sports personalities have days when they don’t feel like being active and there will be days when you just don’t seem to be able to find the motivation. Here are some practical tips to help keep you on track:
• Find some inspiration – whether it be a famous quote, a person, an outfit you want to slim into or a race you want to participate in. Focus on this when you are having a hard day.
• Set realistic goals – if you have not participated in any physical activity or sport for a considerable time, you’ll not be in a position to be running marathons immediately. Pace yourself aiming to gradually increase participation rather than stretch yourself and burn out. This will give you a sense of satisfaction and further motivation to keep up your new lifestyle.
• Remind yourself why you made this lifestyle change – whether it be for health reasons, to give the children a better way of life, to lose weight or to get yourself in the position of competing in races. This reminder can re-focus and motivate.
• Imagine you have reached your ultimate goal – to see yourself fitting into that smaller size dress, completing the 5k run, reducing your blood-pressure can work wonders for helping get you up and active.
• Have fun – you will find it impossible to stick with something that you find no fun in!
.
New runners often try to run too far, or too fast at first
This is particularly true if, as a beginner you join a running club, and feel you should be keeping pace with more experienced runners. The key to running is to push yourself, but not so hard that you become injured or ill. Good running shoes are essential! We recommend that all beginners should buy their running shoes from a specialist running shoe shop.
Read about which running shoe is right for you further on..
.
If you are a beginner to running - even if you are physically fit - you should walk for 2 minutes and jog for 1 minute. Repeat this four times, and keep this up for two weeks. After two weeks you can reduce the walking time to 1:30 minutes and increase the reps to 6. As the first few weeks’ progress, you should aim to reduce the amount of walking between runs. This may sound boring, but there is a very high likelihood of you becoming injured if you do not begin with a period of walking. It takes time for your joints, muscles, tendons, ligaments and bones to get used to the impact and mechanics of running.
.
You must use your first month of training to get into the habit of exercise and adjust your daily routine. Let your body get a head start adapting to running. Consider seeking advice of a qualified coach from a local club. We recommend using a log to keep track of your training programme...  When you are training, you should be able to maintain a conversation. If you are too out of breath to do this, you are pushing yourself too hard! See our beginners programme.
.
Rest
Resting is very important! Do not be afraid to miss a days training. Rest is just as important a part of your training programme as running. When you start training, you should not run more often than every other day. As you get more experienced, you should take one a day off each week. You should not increase your weekly mileage more than 1 mile on any one of your runs. If you are running every other day - say three or four times a week, you should only increase your mileage by 1 mile for every run you do. If you wish to add another day to train, divide the current mileage up, do not increase mileage and add another day at the same time. This will ensure that you build up slowly and do not get injured.
.
Do not increase the number of days and mileage at the same time!
.
For many runners, the first 6 weeks are a real struggle. A partner to run with will almost help ensure a days programme is not missed. You may want to miss a day but you won't want to let your new partner down. Use a running log to maintain your motivation...
.
Keep it up and start to enjoy it.
It will get easier from about 4 to 6 weeks, and the good days will increase while the hard days recede. It is easier to be unfit but feeling fit is a world of difference.
 
Next >
spacer.png
spacer.png
logo.png
UrbanrunMan1242D0082.JPG
DSCF7180sm.jpg
IMG_0022.jpg
UrbanrunMan1242D0263.JPG
logo1.png
DSCF7485d.jpg
DSCF7335d.jpg
DSCF7340d.jpg
DSCF7079d.jpg
logo1.png
 
  Designed by augs-burg.de & go-vista.de Edited by Alan Massey