Getting Started

Just getting start then run day by day and longer. I started from 1KM per day and now is 10KM per day.

訓練目標及距離得依個人體能來訂定.

 

如何判定訓練量過重或過輕? 初學者可注意下列幾項徵兆檢視:

 

1.      慢跑過後的當日晚上是否不易入睡?

2.      是否經常出現口乾舌燥的現象?

3.      脾氣是否變得易怒?

4.      以上是幾項簡易評斷訓練是否過量的方式.

5.      適量,規律的運動計劃都會有它一定的成效.

 

我幫您找了一份初學者計劃,附文也有10K/半程/全程馬拉松的訓練表,或許對您有幫助。

 

Training may, in accordance with personal fitness goals and distance.

How to determine the amount of training is too much or not? Beginners can pay attention to the following signs :

1 Jogging after the day is not easy to fall asleep at night?

2.Is often thirsty phenomenon?
3.Temper becomes irritable?
4.Several summary judgment training whether excessive.
5 Moderate, regular exercise program will have its effectiveness.

I find a beginners program may help, Attachment 10K , half & full marathon training table, .

 

http://www.runningtools.com/planbeginners.htm 

編輯者 肉莉 - 2013-02-21 at 5:24pm

I've just recently had the urge to start a running schedule.  But I have no running experience but it's probably the only exercise that is do-able and convenient in a city like Taipei.  I live close enough to SYS Memorial Hall and I often see runners working out there.  

Thanks for your suggestions, I appreciate it.  Are there any places online I can find this information for marathon games?  Also, I know that this is probably still an early question, but are there any good suggestions for a good pair of shoes when people are just starting out?  There are too many choices out there and I would appreciate any "practical suggestions" on what I truly should consider as "must buy" equipment when I start.  

Thanks!

Thanks for the link regarding the contests and marathons.  But as a beginner, I don't feel that I am ready to enter any competition at the moment.  I did get out this weekend to try to run a little by using the run / walk method.  It was pretty tiring....I know I'm out of shape, but it's a start.