How to Start a Running Program

Running as an exciting sport you can do by yourself or with a group of friends. If you are a beginner, it is important to start your program slowly to prevent injury.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Running Shoes

1. Make sure you are healthy enough to run. Check with your doctor to see if there are any reasons why you should not run.

2. Find a running buddy. You will have companionship and accountability for your program. If you do not have a friend who is willing to start a running program with you, check out a local runner's club. There are running groups all over the country. Don't be intimidated by the seasoned runners in the club. All runners were beginners at sometime, and at any time most running groups will have at least 1-2 people in the beginner's range.

3. Set a goal for yourself. It can be to run a mile, lose 10 pounds, or compete in a road race. If you have a goal, you will be more motivated to keep up with your program.

4. Start slowly. If you have not exercised in a long time, start walking briskly until you can do that for 30 minutes. Do this at least three times a week.

5. When you want to add running into your program, you will need to do interval running. At the beginning, walk longer than you run. For example you can run for 60 seconds and then walk for 90 seconds. Do this for 20 minutes. When you can run for 60 seconds comfortably for a week, start running for 90 seconds and walk for two minutes. Then start running for two minutes and walking for three minutes.

6. When you have achieved running for two minutes without a problem, split the running time in half. Run for two minutes and then walk for two minutes.

7. After you have the stamina to split the intervals in half, start running longer than you walk. For example, you can run for three minutes and walk for two minutes. Run for four minutes and walk for one minute. Run for six minutes and walk for two minutes. Run for 10 minutes and walk for three. Do so until you are able to run for 20 minutes without walking.

Tips & Warnings

• Every time you run, start with a 5-minute warm up and a 5-minute cool down.
• Make sure you have a good pair of running shoes used just for running. Running stores offer great advice on picking running shoes.
• Don't run until it hurts. The object is not to hurt, but to be able to run pain free.
• Don't run at the same time everyday or use the same route everyday. This will discourage predators.