Running Boot Camp Can Get You Back On Track

By Author: Fred Salomon
Total Articles: 10
Comment this article

Taking on an exercise routine can be a challenge for anyone, causing many individuals to fail to stick to it. Medical experts at the Mayo Clinic suggest seeing a doctor before embarking on any exercise or weight loss routine because every individual is unique and may have medical conditions or challenges that must first be addressed. Most experts also explain that some cardiac conditions as well as orthopedic issues may pose dangers to people participating in anaerobic exercise. This includes any style of weight bearing activities. After an individual has been seen by their doctor and can move forward with activity, it is recommended to begin slowly if their daily regimen has not previously included exercise. Beginning slowly with a moderately-paced slow jog for 20 -60 minutes, contingent on each individual's condition, is a perfect place to start.

How to Deal with Challenges in the First Weeks

Walking not only raises your heart rate, but it also increments oxygen-rich blood that reaches each muscle and provides the start of a faster metabolism. When training for an athletic event such as a marathon, start with ...
... an hour of brisk walking (at a clip of about 4 to 4.5 MPH) for week 1 with 2-minute runs every 5 minutes. This type of moderate activity is also recommended by personal trainers for weight loss as well. If an individual has a significant amount of excess pounds to lose and is experiencing pain in their feet, the issue is likely flat feet. See a foot doctor for a professional opinion and treatment before exercising again. Flat feet treatment that is received early in one's exercise routine can prevent more severe foot conditions from happening later.

Moving Past the Beginner's Stage

Weeks 2 and 3 should concentrate on raising endurance for longer stretches of exercise. Giving your muscles the crucial oxygen they should have during activity results in an increased ability to work out for longer spans of time. Whether walking or running, the heart will adjust the way it pumps as it starts to more efficiently pump blood and oxygen to each muscle. The next step is to increase running intervals for weeks 4 and 5 by jogging for 5 minutes and walking for two minutes. For exercisers who are still new, keep up the activity for 30 minutes; advanced-level runners should continue for up to sixty minutes. If foot pain develops in this period of training, make an appointment with a physician about possible plantar fasciitis, a common condition among people with high levels of activity. These kinds of conditions cause swelling and ripping in the foot tissues. Ask the specialist about plantar fascitis exercises that heal the condition. The best treatment is ongoing and consistent therapy including exercises for plantar fasciitis.

Staying the Course Through Weeks 5 and 6

If you decide to get serious about it, in the final period of getting ready for an athletic event, or for those who are simply trying to improve their health is to go running for 10 minutes and slow the pace for 1 minute. At this point, novices are now in the intermediate stage and should keep this pace for thirty to forty minutes; advanced runners should do 60 minutes. Whether trying to lose weight or increase stamina, a jogging routine like this will improve cardiovascular health from the start. If painful feet proceed to be a problem at this point and treatment has already been sought, try using running orthotics. These products not only supply support and cushion for ultimate comfort, they can avoid injuries by relieving the effects of excess pronation.

Heel spur pain is a major problem in many people today. Heel spurs, Achilles heel pain, and plantar fasciitis are some of the common foot health problems that affect many people today. Footminders foot care products are very effective for relieving many heel pain causes.