How to get started as a runner

 

Just how hard should you push yourself if you’re not used to exercise?

The biggest mistake you can make when you start running is being overly enthusiastic. It is likely you have not run properly since school, and as mentally prepared as you might be to get going, you probably are not physically ready. Body conditioning is a good way to ease yourself in; cross-training leading on to easy runs is better than going from zero to flat out.

Keep it comfortable. A lot of people think they need to really push themselves to get better, but this can have the opposite effect. If you go for a fun 20- to 30-minute jog, you are more likely to be motivated to go again than if you end an hour-long run with a sprint finish, in pain and heaving like a donkey. Some people feel embarrassed if they have to stop running and start walking, but what is important is feeling comfortable. The joy of running often comes from being in a park or in the countryside, so let yourself run for a bit, slow down and appreciate your surroundings, then start again. Don’t think about how far you are going to go – just enjoy the journey.

Make sure you get shoes that properly support you, so you don’t hurt yourself. And try to stick to softer surfaces such as grass. Running on concrete in the wrong shoes can end in disaster.

If you feel intimidated by running long distances, it can be beneficial to start on a treadmill. However, the goal should be to run outside, because it is far more enjoyable.

The Guardian Sun 29 Sep 2019 

Question 1. Indicate whether the following statements are True or False and write down which part of the text justifies your answer.

a)    Starting to run with too much enthusiasm is the best thing you can do.

b)    Running for a short time is more motivating than going for long runs.

c)    It’s important not to stop running in order to feel comfortable.

d)    The further you run, the more you’ll enjoy the journey.

Question 3. Find words or phrases in the text that correspond to the words and definitions given.

a)    excessively (paragraph 1)

b)    at top speed (paragraph 1)

c)    pleasure (paragraph 2)

d)    conscious of, value (paragraph 2)

e)    objective, aim (paragraph 4)

KEY

Question 1

a)    False. The biggest mistake you can make when you start running is being overly enthusiastic.

b)    True. If you go for a fun 20- to 30-minute jog, you are more likely to be motivated to go again than if you end an hour-long run with a sprint finish, in pain and heaving like a donkey.

c)    False.  Some people feel embarrassed if they have to stop running and start walking, but what is important is feeling comfortable.

d)    False. Don’t think about how far you are going to go – just enjoy the journey.

Question 2 

a)    overly

b)    flat out

c)    joy

d)    appreciate

e)    goal