Running Persuasive Speech

New year, new you. That's the mantra of thousands of Australians each year when they decide it's hip to get fit! Running is one of the cheapest exercises you can choose to boost your exercising endeavours. All you need is a new pair of shoes and the motivation to get those legs out the front door. The problem is, your over-enthusiastic attitude could send you straight to the injury bench if you do not follow a few rules designed to newbie runners.

Follow The 10% Rule

While your mind may be willing to tackle a 10 km marathon your first week as a runner, your body is definitely not up to the task. You need to start slowly, and then increase the amount of weekly kilometres you run by 10% each week.

Start off with a combination of running and

There are two different ways you need to allow for recovery time during your new running regime:

The warm down period after every run is a vital recovery time for your body. You must include 10 minutes of stretch time after each run to allow lactic acid to drain away from your muscles. Stretches should cover your lower back, legs. and hips. If you do not do this, the acid gets trapped when the muscles constrict back into shape, and this leads to a world of pain the next morning.

When you first start running, you should only run every other day for the first month. On the alternate days you can take a leisurely walk, and you should allow for one total rest day each week. This gives your body the chance to slowly get used to this new pressure you are placing on it.

Don't be in too much of a rush when it comes to getting your running up to a speed you want to brag about, and make sure you get help from a sports physiotherapist the minute you notice any recurring niggles or aches in your body. A physiotherapist can help you make corrections to your running technique so you can continue your new exercise mantra for the whole