Tips for Fitness Running

There is more to running than simply putting one foot in front of the other. Fitness running provides numerous benefits, including a stronger heart and increased lung capacity, so it's worth the effort. Running is a physical challenge that you need to prepare for and some basic rules need to be followed if you want to make steady improvements and stay injury-free.

Get the Correct Equipment

Start by buying a suitable pair of running shoes. A specialist running shop will be able to advise you on the right type of shoe. They will also analyze your running style to make sure your feet get the support they need. The shoes you buy also need to suit the type of surface that you run on most often. There are specific shoes for road, track or trail running.
The clothes you wear for running should also be considered. In the summer wear training tops made from fabric like nylon mesh, which wicks moisture from the skin and helps to keep you cool. In the winter you should consider wearing two or three thin layers rather than one thick one

Make Training Progressive

A key principle of training is that it must be progressive. Continuous running may be difficult to start with, but running can be mixed with walking to build fitness slowly. If five minutes of continuous jogging is your limit, spend the rest of your workout time walking quickly. In your next training session increase your running time by one minute. If you train three times per week for two months you will be able to run continuously for almost 30 minutes.
Building up mileage steadily over time is a technique for avoiding injury. According to Bruce Fordyce in his book "Marathon Runner's Handbook" you should increase training gradually in plateaus to allow your body to adapt. Increasing weekly mileage by no more than 10 percent will ensure that your training will progress without putting your body under excessive stress

Warm Up and Cool Down

Stretch your muscles a little before starting your run. Dr. Cedric X. Bryant of the American Council on Exercise recommends that stretching exercises should be preceded by five minutes of low-intensity activity. If you are doing higher intensity running such as speed work or hill sprints, do not stop dead when you finish. Walk for five to 10 minutes afterward to allow your heart rate to return to normal. Stretch after your run as well when your muscles are warm.