Getting Fit - Amateur Question.

BGP

Hello everyone!

I'll start by saying I'm not a runner, and I haven't ran before. I don't have a clue what I'm talking about when it comes to athletics.

I have a question about getting fit. Say, if I want to run 1KM (for example) without tiring at all. How would I best go about this?

Would it be best to keeping running say 5KM so that 1KM gradually becomes easier?

Or should I keep running 1KM but increasing my speed all the time. As in, by the end, I would be able to run 1KM as fast as the treadmill will go.

Sorry if this is a stupid question. I hope I made it clear what I'm asking.

digme

Im a noob too but i would do intervals.
Run fast for 30 secs then run slow for 30 secs
and increase the running until you run for 1 minute,then reduce the rest till you need none.
probably terrible advice but that's what i did.

Burswood

If you want to get fit, intervals are not what you should be doing.

A solid 30 minute run at the same speed throughout is what I usually do. Bear in mind, I wasn't initially able to run for 30 minutes. I started out doing the same speed that I still do now. I was only able to do 10 minutes of running at 9km/h when I started out. Over the weeks/months, I gradually built that up. I'd try do an extra 30 seconds or maybe an extra 1 minute every time I got back on the treadmill.

Thing is, I've always maintained the same speed and even though it took a few months, I managed to get fit maintaining the same speed but pushing myself just that extra step every day.

I'm not saying you must run 9km/h for 10 minutes the first day. Try 6km/h (a fast walk) for 10 minutes for the first day. If that is too hard, do 5km/h, or 4km/h for 10 minutes. Similarly, if that is too easy, increase the speed to 7 or 8km/h. Either way, don't push yourself so seriously the first day. Remember, the process to achieving a healthy heart i.e "getting fit" is continuous and must be spread out over quite a long period of time. You must realise that you won't be able to get fit in a week. That just won't happen.

Good cardio (cardiovascular exercise i.e running/cycling/swimming) is anything which gets your heart rate up. Depending on your age, you heart rate needs to be in a certain range in order to achieve good cardio. Good cardio is essential in order to getting fit, and eventually, staying fit. If you can get your heart rate into that specific range for your age then you're on your way to getting fit.

This page is excellent. http://www.scoobysworkshop.com/cardio.htm
It taught me everything I know about cardio, why its needed, how much you should do, and more. I don't own the website, its just a really good website for beginners. Also, good nutrition is essential in order to staying fit. I don't need to explain that to you though. The rest of that site goes into that detail. Seriously, give that site a checking out. It is totally free and will definitely help you on your way to achieving total fitness. Good luck

RayCun

Follow a couch to 5k running programme, loads of people I know started running with it.
Here's one example.

By the end of the programme you should be able to run 5k fairly comfortably.

Once you finish the programme, you might decide you like this running thing, and you want to be faster, or go for longer distances.
Or you might decide to just run 5k three times a week, and that will keep you reasonably fit.

But do the 5k programme first. It's well designed, anybody can do it, and if you follow it it will work. You just have to make the commitment.

Sosa

RayCun wrote: »

Follow a couch to 5k running programme, loads of people I know started running with it.
Here's one example.

By the end of the programme you should be able to run 5k fairly comfortably.

Once you finish the programme, you might decide you like this running thing, and you want to be faster, or go for longer distances.
Or you might decide to just run 5k three times a week, and that will keep you reasonably fit.

But do the 5k programme first. It's well designed, anybody can do it, and if you follow it it will work. You just have to make the commitment.

+1 on this....the couch to 5k plan is great for people starting to run.