Some early challanges

heheh~ just though i'd share a few things i've learnt from running.....

1) aches and pains are rather normal at the start...i recommend trying cold/hot water alternate showers (where you shower in really hot water then switch to cold back to hot etc)....it really helps reduce muscles aches the day after and has recently been shown to improve fitness and strength gains... =D

2) It's common to have a "stitch in your side" while running...especially when you start out....opinions are mixed regarding why it's there...the view i favor is that it's a cramp of a diaphragm muscle...it won't give you appendicitis, and the key to managing it when you start out is breath control....dont worry too much about it, it'll fade as you get more fit....

3) Mileage is important and you do want to improve. However, don't be in a mad rush to do so. Unlike the movies, simply running more and more without a plan will probably lead to an overtrained tired soul who's aching almost everyday and is wondering why he/she isn't seeing his/her dreams coming true on the track....a good routine has rest weeks....and if you sense that you're having more and more difficulties meeting the week targets, go right ahead and add in more rest weeks as you see fit (tgh dont be too lazy and have the whole month off! =P)....

4) Dont forget to stretch....even if it's just for 10 minutes....try to hit every part of your body in effective body stretches....(strech routines are a particular area of interest of mine)....a lot of stretches (virtually everything you learnt in high school) are dangerous in the long term and really shouldn't be done by anyone....stretching does seem to help a little with aches (tgh ops are mixed) but defintely helps you become a better runner since your form'll improve....remember to stretch AFTER running and not before (heck dont do a single stretch before you head out)....stretching before gives you poorer times and raises your risk of injuries... :)

5) Try to have a strength routine in there somewhere....i have a full blown one of my own that's quite intense, but even a minor one with 5-6 exercises is more then enough....stronger legs/back/abs/and even arm muscles will help you run more powerfully with better form.... :)

And that should be it for now...no need to blast this place with dozens of training tips...hahahah~....hope you guys find this useful somewhat.... =)