You’ve run a non-stop 5K, now you want to run further. This plan will help you develop the endurance you need to run a 10K, and build the strength to race a 5K. It includes some hills and loosely structured speedwork (fartleks) to build that strength.
How to start running today: a beginner’s guide
The hardest step you’ll take in your running journey is the first one, out of the front door. Just the idea can be very daunting, especially if you’ve always thought that running is just not for you. But if you build a running routine in your life, you’ll soon find yourself lost without it. Running really can be for everyone, and brings so many positive benefits to your health – physical and mental – that it really can transform your life.
However, do start gently, and be kind to yourself. Your body will need time to adapt, and initially you may have all sorts of new aches and pains the day after your runs. That’s nothing to worry about – it’s simply your body getting used to this new work you are asking it to do.
‘You have to start where you are, not where you think you should be,’ says running coach and exercise physiologist Janet Hamilton. ‘If you go further or faster than you’re ready for, your body can’t adapt quickly enough and you’ll get injured.’
Following a sensible plan is really important. But whatever you follow, it needs to be the right plan for you, and for whatever your goals might be. That will help you to stay motivated, and to track – and receive – a real sense of the progress you are making.
We’ve developed a five-part programme with expert coach Sam Murphy to help you take your first steps and move towards your first race, whatever your goal might be.
Let’s get started!
1.Your goal: get motivated
‘Once it’s a habit, exercise feels easier and doesn’t take as much willpower when you don’t feel like it,’ says Charles Duhigg, author of The Power of Habit.
Make a plan: Duhigg explains that every habit is made up of a group of cues (time, place, music, other people); a reward (massage, smoothie, chocolate); and a routine (the workout itself). Write down your cues and rewards, and post your plan somewhere you can see it.
Keep it regular: Run at the same time of day and listen to the same pre-workout music. ‘The cues have to be consistent,’ says Duhigg. ‘You’re creating neural pathways that make the activity a habit.’
Reward yourself: Treat yourself to something you enjoy straight after you exercise, so your brain associates exercise with an immediate reward. ‘You have to teach the brain through experience,’ says Duhigg. That can be something you eat or simply something you love doing.
Build a support system: Equip your routine with things that will make you feel good. That might be running with friends, or going to a parkrun – and track your miles so you can see your progress. You can do that via an app, or using good old fashioned paper and pen or a diary.
2. Your goal: just get moving
Before your first run, get in the regular exercise habit by walking. This should be a brisk walk, though – you are aiming for ‘I might miss the bus’ pace rather than window shopping. You can also use a stationary bike or elliptical trainer, but walking is an excellent foundation for running and holds the convenience trump card. And the best exercise is the one you will do consistently, and can stick at.
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1 Answer 1
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Your problem is that the target could be at angle 5, and the object could be facing 355 degrees (for example). According to your test, 5 is less than 355, so go anticlockwise.
What you should do is test whether the target is within 180 degrees to your left, or within 180 degrees to your right, then move accordingly.
The tricky part is getting the check to ‘wrap’ around 360 0. It looks like 0 degrees is left in your case, so the hard test is for when the wantRot is on the side that has 0 degrees within it.
To visualise draw a circle as below, then place your object on the left of where we’re facing. You’ll see that you have to check the 2 shaded areas separately.
Check all cases separately.
Note: Code below is in my head and untested. You’ll need to change degrees to radians.
int MoveDir = 0; var BehindMe = this.rotation - 180; if (BehindMe < 0) BehindMe += 360; if (wantRot != this.rotation) < if (wantRot == BehindMe) MoveDir = 1; // or randomly choose else if ((wantRot >BehindMe && wantRot < this.rotation) || (this.rotation < 180 && (wantRot >BehindMe || wantRot < this.rotation))) MoveDir = -1; else if ((wantRot < BehindMe && wantRot >this.rotation) || (this.rotation > 180 && (wantRot < BehindMe || wantRot >this.rotation)) MoveDir= 1; this.rotation += MoveDir * MathHelper.ToRadians(45) * Time.deltaTime; >
Method 2
From looking at the image, you may realise that you could just check whether the object on the right, then if not, assume it’s on the left (since as long as the current angle is less than 180 degrees checking its on the right is easy). If the current angle is more than 180 degrees, then reverse the concept – check whether it’s on the left and if not assume right. Something like below:
int MoveDir = 0; var BehindMe = this.rotation - 180; if (BehindMe < 0) BehindMe += 360; if (wantRot != this.rotation) < if (this.rotation this.rotation && wanrRot < BehindMe) MoveDir = 1; else MoveDir = -1; >else < if (wantRot < this.rotation && wanrRot >BehindMe) MoveDir = -1; else MoveDir = 1; > this.rotation += MoveDir * MathHelper.ToRadians(45) * Time.deltaTime; > Teaching Shading
Place an object under a light source and have your students sketch it. Start with a simple object like a ball or a box. Use a lamp as a light source, or set the object next to a bright window. The highlights and shadows on the object should be obvious. Have your students start by just sketching the lines of the object, not the shading.
- For example, if the light source is a lamp shining directly down on the object, your students would draw a circle or arrow at the top of their paper to indicate that’s where the light source is.
Demonstrate how to shade in a drawing based on the light source. Sketch the object yourself and shade it in while your students watch. As you’re shading, explain how if the light source is on the left side of an object, the left side would be light and the right side would be dark, and vice versa. Also, explain that if the light source is hitting an object from behind, the whole front of the object would be dark, and vice versa. [10] X Research source
Let your students shade in their drawings. Watch them as they’re shading and offer helpful pointers if someone seems like they’re struggling. Remind everyone not to press down too hard while they’re shading, and to use the side of the graphite as opposed to the tip. [11] X Research source
Ask your students to add a shadow to their drawing. Once they’ve finished with their shading, tell them to look at the object and note where the shadow is being cast from the light source. Then, have them lightly sketch the shadow in their drawing. Mention that adding shadows to drawings can make them seem more realistic.
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Part 4 of 4:
Being an Effective Teacher
- For example, you could say to a student “Nice job, I really like how you shaded this drawing. Is there anything you would change or do differently next time?”
Avoid having students copy directly from your drawings. It’s OK to demonstrate a technique for your students, but having them copy your own drawings can interfere with their creativity. Encourage students to draw from their own observation. They’ll become better observers, and they won’t think there’s a right and wrong way to draw. [13] X Research source
Encourage your students to look at whatever they’re drawing. Sometimes new drawers have a tendency to look down at their paper, and not the object they’re drawing. Remind students to look up at what they’re drawing if you notice them sketching with their head down a lot. This will teach them to draw from observation as opposed to memory. [14] X Research source
Remind your students that anyone can learn how to draw. Let them know that drawing is a learned skill, not an innate talent. If you’re teaching someone to draw and they get discouraged, tell them they will get better with practice. It’s important that students don’t feel like they’re naturally bad drawers, or they could give up on the learning process. [15] X Research source
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I’m 12, and because of my art skills, I am often asked by my classmates to teach them to draw. I’ve tried, but most of them gave up because there isn’t a secret way to draw well. Should I keep trying?
Community Answer
It’s kind of you to invest yourself in helping other people improve. Teaching anything requires a lot of patience, and, in the end, success depends upon the person learning. Offer what you can to people who ask for help, but don’t take it personally if they give up.
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I’m at a new school and when I draw, people ask me to teach them but I don’t know what to start off with because I draw anime.
Community Answer
Start off by teaching them the small and simple drawings, then go on for bigger ones, and let them know that anime is your strength. For example, you want to start teaching the person first by drawaing the anime face, and then the body and clothing.
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I am 11 years old; how should I teach my classmates to draw, as they ask me often? But I can’t because I am not a teacher. And also how should I encourage those who always ask me to do their drawing?
Tom De Backer
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Feel free to help anyone, do their drawing work for them if you like to draw. It will give you even more practice. Not all those who are good at something are also automatically good at teaching. In fact, you don’t need to be an expert at something before you can teach it. All you need is to observe and be able to analyse what someone does wrong, and give helpful feedback. Look at someone while they draw, try to think of what they could be doing wrong, and ask what they think. Don’t say “you’re doing it wrong”, but say “could it be that you’re holding the pencil too tightly? What do you think?” and this will help guide their own understanding of improving the drawing.
Thanks! We’re glad this was helpful.
Thank you for your feedback.
As a small thank you, we’d like to offer you a $30 gift card (valid at GoNift.com). Use it to try out great new products and services nationwide without paying full price—wine, food delivery, clothing and more. Enjoy! Claim Your Gift If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
