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Want to start running?

Date:
By Tommy

The Australian Heart Foundation recommends we accumulate 2.5 to 5 hours of moderate intensity or 1.25 to 2.5 hours of vigorous intensity physical activity each week to maintain good cadiovascular heath and recude your risk of heart disease.

  • HFModerate-intensity activities make you breathe harder, but you can still talk while you’re doing the activity (e.g. brisk walking, dancing, golf, social tennis, or household jobs like washing windows).
  • Vigorous-intensity activities make you huff and puff and you can’t talk as easily during them (e.g. jogging, aerobics, many organised sports).

Running is a great way to achieve good cardiovascular health and we live in such a beautiful community I would encourage you to get out there and start getting fit and healthier.

Most running injuries occur in amateur runners that typically try to do do much to soon but if you follow this simple formula you will reduce your risk of a running related injury.

Start out with a walk : jog, 2 to 1 ratio.

Walk 2 minutes : Jog 1 minute, repeat 10 times = 20 minutes walking and 10 minutes of jogging. Do this at least 3 days a week for 1 to 2 weeks, about  6 - 10 sessions.

Then change to a 1 to 1 ratio.

Walk 1 minute 30 seconds : Jog 1 minute 30 seconds, repeat 10 times = 15 minutes walking and 15 minutes of jogging. Do this at least 3 days a week for 1 to 2 weeks, about  6 - 10 sessions.

Then change to a 1 to 2 ratio.

Walk 1 minute : Jog 2 minutes, repeat 10 times = 10 minutes walking and 20 minutes of jogging. Do this at least 3 days a week for 1 to 2 weeks, about  6 - 10 sessions.

Once you feel comfortable with this level of activity you can try running 30 minutes continuously and if you do this 3-5 days per week you will get your recommended 1.25-2.5 hours of vigorous intensity activity.

If you are starting to enjoy your running at this stage then it is safe to stick to a 10% rule. You can increase your running time by adding 10% each week. Add 3 minutes each week until you get to 40 minutes, then 4 minutes per week until you get 50 minutes and so on.

Hope you find this helpful, happy running!

https://heartfoundation.org.au/active-living/get-active