If you are a beginner at jogging, and if you would like to improve your running, in any aspect, then what you could do first, is to improve your running base.
Last updated: September 15, 2013
Let me show you here on Jogging For Beginners how you can do that.
How to improve your running base?
If your goal is to run your first 5K or even a marathon, and you are just starting out, then working on improving your running base the first few weeks will make it easier in the long run to achieve your goal.
Running more miles on a weekly bases will make you a fitter and stronger runner.
Let me show you how you can do this with three simple tips:
1. Run more and slower
One of the main things that can help you to improve your running base fitness is of course the amount of training that you do. If you run 20 miles a week, and somebody else runs 40 miles, well, as you can imagine, that person would have a better running base.
Be careful though not to increase more then 10% of your weekly miles. If you increase to fast you will increase your chances of getting injured.
Now, to avoid injuries you should not run to fast. I know that this may be hard for you, but you just can’t get around it.
Click here to read more about increasing your mileage: How To Make The 10% Rule Work For You
What helps me doing this, is with a heart rate monitor. It helps you to run in a certain zone that is best for your progress.
Run around, or below, 70% of your maximum heart rate, that will keep you in the aerobic zone and it will give you greatest benefit.
Read a bit more about it here: Heart Rate Monitors For Beginners, Needed?
2. Run Regularly