February 27, 2006
I am now in my mid (to late!) thirties and having had no regular exercise for several years, last year I took up jogging and I never looked back. I got into this by doing a course in running organised by Matt and Monica the owners of Tortoise and Hare (http://www.tortoiseandhare.com/) in Ann Arbor, Michigan. Monica represented Ireland in the 1984 Olympics and she still runs a lot.
They introduced me to a way of running that is really simple:
*Getting good running shoes, fitted by someone who has experience doing this; a heart-rate monitor and suitable running gear.
*Doing 80% of your running at aerobic maximum heart rate (calculated by subtracting your age from 180.)
*Doing a 'lactic threshold' run once a week (where you raise your heart rate by 20 beats per minute)
*Doing interval training
*Doing stretches and other running exercises.
A good friend, Richard, was interested in doing this type of running too so I promised him that I would search out some information on the web. I haven't found that much but this pdf page seems to be quite good: http://www.denison.edu/human_res/payroll/Level25k.pdf. Please add a comment if you can suggest more suitable online materials.