If you are headed out for a run … it is very important to start off slow. Many people will go hard the first day, running a pace much too fast and end up cramping, injuring themselves or putting undue stress on their bodies. They feel the pain the next few days and don't want to continue. Their first day becomes their last day, taking up another activity in place of running, in order to fulfill their exercise quota.
What do I mean by slow? Jog a slow pace, relax! Even if you feel you could walk faster, continue to go at it slowly. Maintain that pace for 15 to 20 minutes everyday for two weeks. If you can go for 30 minutes or an hour, go for it. But make sure you resist the urge to go faster in the beginning of your running program. Take it easy, and enjoy it! If it's too boring, it's a perfect pace. Eventually, you will want to increase your speed and distance a little every week or two weeks.
"Read" your body! If you feel like you can increase the speed, do it! If you feel you're going too fast, and it takes too long to recover from your run, slow down! As you get into condition, your lungs & heart will get stronger, and you will recover quicker. Recover, meaning, you won't feel as tired as you normally did in the beginning of your program.
Conditioning your body involves building your stamina and endurance. Stamina, the ability to go for longer periods at a fast pace, is built slowly. Endurance, the ability to withstand discomfort or pain for a long period, is also built slowly by increasing the pace and length/distance of your run.
You don't have to punish your body in order to be Well-Conditioned. You need only to start & build slowly, according to your own needs. Most of all, relax and enjoy the time you have to run, you will reap the endorphin highs sooner than later.
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