How to Run

With the weather warming up you have probably started to see some runners traveling around your neighborhood. Even though you think they are crazy you have to admit that you are a little curious about how they started their routine. Get ready to learn how you too can become a crazy runner in this overview from an ACE-Certified Personal Trainer and self-proclaimed running nut :)

Instructions

Difficulty: Easy

Things You’ll Need:

• The great thing about running is you don't need much to do it!
• Running shoes
• Athletic clothes
• Yourself wearing the above items
• Water bottle

1. Get READY!
   
   Get ready for your first run by gathering your gear. Put on that snazzy new running outfit (or just a comfy t-shirt and shorts), tie on your sneakers, and grab your water bottle.
2. Get SET!
   
   Warm-up to start. Walking or jogging for 3-5 minutes is a great warm-up for a running workout. After warming up, stretch your legs with gentle stretches lasting 5-10 seconds.
3. GO!
   
   Hit the pavement, grass, or track and get ready to sweat. Try to keep an even pace during your whole run. If you've been walking, try to gradually increase the part of your walking route that you will now run.
4. CROSS THE FINISH LINE.
   
   Pat yourself on the back for a job well done. You finished your run. You should feel exhilarated and happy. At first you might just be happy that your run is over. But stick with it! You too can catch that running bug and learn to love to run for fun.
5. AFTER CROSSING THE LINE
   
   Cool down by walking and then stretching your legs. This time your stretches can be held around 30 seconds. Remember not to bounce during stretches but to hold them steady. Don't forget to drink water after your run!
6. REPEAT
   
   When you start a running program, try to aim for 3 runs a week. Gradually work up to running every other day and finally 5 days a week. Thirty minutes of running is a great goal.
7. TIPS FOR BUSY PEOPLE
   
   Exercise professionals have found that splitting up your workout i.e. running 2 times a day for 15 minutes each session will give you the same cardiovascular benefits as running for one 30 minute session :)
8. TIPS FOR The PROS
   
   Have you been running for a while? Try to add intervals to your run: 30 second-2 minute periods where you increase your running speed. This is a great way to work on your speed.

Tips & Warnings

• Increase first DISTANCE then SPEED then RESISTANCE (i.e. hills)
• Constantly monitor your resting heart rate (your pulse when you first wake up) to note increased cardiovascular fitness (by a lowered RHR) and make sure you are not over-training (indicated by a higher RHR)
• Drink water to stay hydrated especially as the weather warms up
• HAVE FUN!
• Do not start this or any program without consulting your physician first!