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Anonymous
Start at 5km really slow, a mixture between walking and running. Gradually increase the pace, over weeks. Do not increase rapidly as you risk injury due to your body not being prepared for that kind of activity coming from a long period of idleness. When you start to feel comfortably with 5km, start to increase by NO MORE THAN 10% pr. week. Do not increase distance and speed at the same time. Big no-go.
Also, don't get stuck in just running. Take up other activities. Swimming is an excellent way of strengthening your body while not placing the stress on it that running does. If you can't swim take swimming lessons. I guarantee you they are worth the money you pay.
Join a gym and lift weights, focus on strength and endurance. First you want to build a foundation on strength. 2 months lift 8-12 rep's of 3 sets. Do the whole body in one session. By 8-12 reps you should not be able to lift anything more when you are finished on the 3'rd set. Other 2 months focus on endurance, where you lift 15-20 reps in 3 sets. A very important advice here is to warm up properly. Run light for 15 minutes, till you get a sweat and pump iron.
When you are done (with all forms of physical activity), do a stretch (static). This will increase the flexibility of your muscles and decrease chances of injury. It's also nice to be flexible as you can introduce some nice positions in the bed your girlfriend ;)
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