Test your Fitness for Running

If you want to be Fit and wants to improve your fitness level, then Running is very important and is essential part of your exercise. But are you Fit enough to be Run? Your Fitness on Running depends upon three keys.

1. Stamina
2. Flexibility
3. Strength

If you want to be a Runner, but are not sure that weather you are ready or not, then I would suggest you to test your fitness, against these three Key strengths, and the follow the following recommendations to improve your Fitness for running.

Test 1
Test your stamina First:

These is first test you need to perform. Can you walk 2 miles in 32 minutes or less? If you can then you need to go to Test No. 2, or else,
If you answered no: then you need to perform following exercises.

You need to start walking 15- 20 minutes that also 3-4 times in a week. After following this for a week, add 5 minutes for the next week and then continue this process until you reach 45–60 minutes. Once a week, work on your speed, aiming to walk 2–3 miles at 15 minutes a mile.

Test 2
Test your flexibility:

Lie straight-legged on the floor with a towel wrapped around your left thigh, both ends in your left hand. Keeping your hips and right leg glued to the floor, use the towel to raise your left leg toward your chest while keeping it straight. Can you reach 90 degrees? If you can then you need to go to Test No. 3, or else,

if you answered no:
You can still run, but do this move daily, holding it for 20–30 seconds. Also, incorporate stretches for your hips, calves, thighs, chest, and back. Limber muscles are key to preventing injury and will give you a better stride.

Test 3:
Test Your strength:
Can you hold a plank (a.k.a. the “up” part of a push-up) for 3 sets of 30 seconds, plus do 2 sets each of 10 squats and 10 push-ups? If you can then you are fit enough for Running,

If you answered no:
Strong arms, legs, and core are running essentials. Practice the above moves, plus add 1–2 sets of 30 crunches and 10 each of lunges, leg curls, calf raises, and upper-body rows 2–3 times a week to build all the muscle you need.

Article Source..

http://healthylife009.blogspot.com/2009/12/test-your-fitness-for-running.html