BEGINNER RUNNING PROGRAMME

30 minutes running programme per day for 30 days

Measure the time and distance by walking fast in one direction for 15 minutes and then back for 15 minutes.
Walk fast for the first 10 minutes building up speed, and for the last 5 minutes walk, slowing down.

The 15 minutes in between can be broken up how you like but try and keep a record of it ,if you have an mp3 player with recorder record it each time so you can see and feel progress
At the beginning jog for 30 seconds and walk until you recover jog 30 walk to recover etc for 15 minute, you will be aiming to walk 30 seconds recover 30 seconds etc
If you do this daily your body will adapt within a month 30 minutes for 30 days if you do it every second day it will take 60 days. It is a great way to get you up and running and if you are trying to lose a few pounds it will really kick start your training don’t forget to stretch before and at the end

Here are some sound nutritional tips for the girls to help with stamina and training
• Skipping meals, will make you lethargic and dread the evening training session and possibly lead to overeating in the afternoon. you should be aiming for 3 regular meals and 2 snacks per day.
• Riboflavin assists in the breakdown of carbohydrates and fats for energy and is crucial in endurance sports. In women 30 minutes of daily exercise lowers riboflavin levels in the body, so you should try to get at least 1.3 mgms you may need more but talk to your professional. Sources are most dairy products as well as cereals and grains
• Over 24 80mlgms -1200 of calcium is practical but check with your Doctor or nutritionist Sources are dairy,tofu , greens fortified cereals and juices. Avoid extra fibre supplements as these bind calcium in the gut and slow down or stop absorption
• Folate and other B vitamins found in leafy greens and citrus fruits
• Beans for phytoestrogens which lower bad ldl and increase good ldl cholesterol
• Lack of iron can lead to fatigue, sources are lean red meat dark poultry, lentils fortified cereals. Tannins in coffee and tea block iron uptake so don’t drink them with a meal. Too much can lead to constipation and malabsorption of zinc so check with your Doctor before increasing
• Make sure you eat at least 5 servings of fruit and veg per day, low glycemic of course, get your vitamin E from wheat germ and whole grains as well as good quality oils

Text eh fit to 53070 to receive daily health and fitness tips direct to your mobile. costs.60c per text rcvd. Sp: itouch
Niamh Kenny and Evening Herald accept no liability.Always consult a professional prior to any diet or exercise programme.
Contact www.KennyHealth.com for more help

Send article as PDF to