Welcome to our 10-Step plan to Get Fit and stay motivated in 2012:
Getting Fit should be viewed as a long stair case! You've just got to keep plugging away and eventually you will get to the top - some steps will be big some will be small.
+ STEP ONE
Set yourself a specific goal - this should be realistic, it could be for example run 3 miles without stopping or it could be to complete a particular event
WRITE THE GOAL DOWN, AND STICK IT ON YOUR WALL!!!
+ STEP TWO
Set your self a plan of how you are going to achieve your goal - this does not have to be set in stone but it is a great way of focusing yourself on achieving your goal.
+ STEP THREE
Make sure your plan is REALISTIC, if it is unrealistic then when you can't stick to it you will become de motivated - if it is REALISTIC you are much more likely to stick to the plan. Therefore feel a lot more motivated, it may even be the case you can do more!
+ STEP FOUR
PROGRESSION is important in terms of increasing your fitness but 'slow and steady' is the key - 10% is a great rule of thumb, never increase your training by more than 10% per week
+ STEP FIVE
Make sure that you are wearing the right footwear which are suited to your particular running style, running in incorrect shoes massively increases the likelihood of injury. Going to a specialist Running Shop will mean you can get shoes properly fitted to ensure they are right for you. This will reduce the likelihood of injury and increase comfort making your training more enjoyable.
+ STEP SIX
Get some proper running kit
- Ladies really need to invest in a proper sports bra
- A decent pair of socks will stop blistering and hot spots
- Clothing made from technical fabric will wick away moisture from skin and avoid chaffing, traditional cotton can get quite uncomfortable when damp
- A breathable jacket that is water resistant and importantly will keep the wind off
- If your out in the dark then make sure your safe and can be seen, wear something high viz
+ STEP SEVEN
Try and find other people to run with often this makes running easier and more socialable - there are plenty of beginners running groups and local clubs that cater for all abilities
+ STEP EIGHT
Look after yourself make sure you give yourself enough rest so that you can get the benefit from training and allow your body to recover for the next lot. Eating and drinking (not booze) well is very important this will make you feel better and also reduce the likelihood of you picking up any bugs etc.. there are also some good sports nutrition products that can help with this.
+ STEP NINE
Have a sports massage, by the nature of exercise you will break down muscle fibres which will create muscle soreness and make you feel stiff. Don't worry the body will repair itself and your muscles will become stronger, however if your new to exercise this muscle soreness can be worse as your simply not used to it. Having a sports massage can help with this a lot.
+ STEP TEN
Enjoy it!!! Try and run in places and on terrain that you enjoy as much as possible.