So you’ve decided to begin a jogging regimen. Good for you! The first steps towards good health are often the most exciting, and you’re sure to be geared up for long distance running, but please use common sense. Many novice runners overdo it, leading to strains, pulls and even more serious problems, so it’s important to be a good judge of your current condition and keep a realistic goal.
This essay will look at how to evaluate your current fitness level, discuss precautions you should take before hitting the pavement, and talk about how to set realistic goals. Many people drop exercise regimes because they do not take the time to set realistic objectives or become disheartened because they believe they are progressing slowly.
Before beginning your running routine, calculate your Body Mass Index (BMI) by crosschecking your height, weight and physical dimensions. You can calculate your BMI using the following formula: Weight in pounds Ă· Height in inches Ă· Height in inches x 703. Roughly speaking, a healthy BMI will range from 18.5 to 25. If your BMI is much higher than this, please be advised that you are at risk for various heath problems and should consult your doctor before starting a rigorous training regimen.
Another important diagnostic tool to help you determine what level of physical exercise you’re ready for is your resting heat beat. Your heartbeat will reflect your general cardiovascular health. Many fitness experts believe the morning is the best time to take your resting heartbeat, but you should never rely on a pulse reading taken after you have ingested caffeine, nicotine, alcohol or any other controlled substance.
Most people’s resting heartbeat will be 70 to 75 beats per minute, but men generally have a lower rate than women. It’s a good idea to take your resting heartbeat two or three mornings in a row and average the result to get an accurate reading.
Now you need to determine your maximum heart rate. This is done using the Karvonen Formula, where you subtract your age from 220. If you are 40 years old, your maximum heart rate will be 180. Your MHR is the absolute maximum number of beats per minute your heart can reach during all-out effort, but you shouldn’t attempt to meet this threshold as a beginner.
Now determine what your exercise heart rate should be using the formula below. Please note that it’s important to be honest when selecting the level of intensity you’re ready for, ranging from 50% for novices to 70% for more intermediate athletes.
The Karvonen Formula
(Max heart rate – resting heart rate) x 50% to 70% depending on perceived fitness level + resting heart rate = training heart rate.
Let me give you an example. Steve is 45 years old and wants to start a running regimen. He has determined that his BMI is within a healthy range and is ready to start on the road to fitness. He takes his pulse every morning for three days and finds it to be steady at 76 beats per minute. Using the formula above, Steve determines his maximum heart rate to be 175. To determine his training heart rate Steve uses the Karvonen Formula above to get 94.5, finding his training heart rate of 126.
You should keep your training heartbeat in mind when you run. Listen to your body, and take frequent pulse readings at first to help you understand your limits. As you progress from a novice to a more experienced runner you can adjust the intensity percentage up, but at first you should stay at around 50% to 60%. Remember, if you over-train you risk injury, but you will not get the sort of workout you’ll need to improve unless you push yourself.
When you start your routine remember to keep well hydrated and take breaks between workouts. Your muscles need time to relax, especially on the first few days, and it’s better to start out slowly than by sidetracked because you pushed yourself too hard too fast. Incorporate a stretching regime into your workout and don’t skip it. Be sure to wear the proper type of running equipment, and obey common-sense safety laws like jogging facing oncoming traffic.
Start slow and add miles as you feel more comfortable, always taking note of your training heart rate. Pay particular attention to pain in your knees and feet, and back off it you feel faint or light headed. It’s not advisable to increase your route by more than 10% in a week, even if you are feeling strong, and always include a cool-down period following your route.
The first step is the sweetest, but it’s the final step that you’ll remember the best, and it’s vital to make it to the finishing line in one piece. Take your time, become educated about how your body works, and listen to your heart.
