Sometimes I run. Most likely 5km is the normal distance.
When I took enough medicine, I tried to workout as much as I can.
Although I got sun burnt while swimming and injured while running, it won't stop me.
Recently, I'm thinking to run 10 km in Standard Chartered Marathon 2013.
It's possibly to be held 24 Feb next year. More than enough time to practise, right?
What I need is a pair of running shoes and some training guidelines. Adidas Stan Smith can't be running shoes!
A little piece of tips here:
1. As for finding places to run: Anywhere that's safe for walking is also fine for running. Off-road routes (parks, bike paths, high school tracks) are better than high-traffic streets, and soft surfaces (grass, dirt) are better than paved ones, but any choice is better than staying home.
2. you should begin with a simple 1-mile test run (four laps on a standard track) to determine your starting point. Think of this run as a low-key test, not a race. Run at a pace a little beyond easy but less than a struggle, and count on improving your mile time in later tests as your fitness improves.
3. Run 2 to 3 miles, 3 to 5 days a week at a comfortable pace. It's easier to remember as the F-I-T formula: frequency (at least every other day); intensity (comfortable pace); and time (about 30 minutes).
4. A comfortable pace is 1 to 2 minutes per mile slower than your mile trial time. Or you can use a heart-rate monitor and run at 65 to 75 percent of your maximum heart rate. (Note: Max heart rate is 205 minus half your age). Or, my favorite because it's so simple: Listen to your breathing. If you aren't gasping for air, and you can talk while you're running, your pace is just right.
5. Walk briskly for 5 minutes (about a quarter-mile), then break into your comfortable running pace. (Don't count the warmup as part of your workout time or distance.) When you finish your run, resist the urge to stop suddenly. Instead, walk another 5 minutes to cool down more gradually. Then comes the best time for stretching.
6. 10-week plan for beginner
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