Things You'll Need:
- Proper pair of running shoes
- Thick socks
- lightweight shorts and t-shirt
- Water or a sport drink of some kind
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Step 1
Analyze your skills and fitness level. Do you exercise a lot, some, or not at all... Depending on your fitness level, you will want to alter these steps so that you build up to these slower.
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Step 2
Talk to a running coach at a school to see if, perhaps, you might be able to join them. Often times, especially if you have previous experience as a runner, a coach invites runners to join their team. While learning new training techniques, you can also be a support to other runners.
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Step 3
Schedule a running routine like the following examples. A routine is key to getting in running shape, staying in running shape, and building a mental resistance to the common side-aches, cramps, etc.
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Step 4
Run a "long run" on Mondays, say 3-9 miles; this is the goal. Your body can get stuck in a mental and physical rut if you only ever run one mile or up to 3 miles. You need to push yourself to go beyond the normal race. Doing this will build your stamina for the 3 mile race.
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Step 5
For the beginners, start out at one mile, doing that 2-3 weeks in a row, then increase the "long run" to 3, then 6, then 9.
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Step 6
Run sprints on Tuesdays, utilizing the school's track to run sequences of 100's, 200's, 400's, on up to a mile. Mixing these up will help prevent over-exhaustion. Make sure to give yourself time to rest in between, but not so much that you tighten up.
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Step 7
Stretch constantly before, during, and after all running exercises. In addition to stretching, work on your breathing, taking deep breaths in and out.
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Step 8
Start with stairs on Wednesday, utilizing the stadium stairs of a local high school or college. Do these several times, then take a breather and do them again.
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Step 9
Perform basic aerobics or weight training on Thursday, taking time to run at least mile afterwards. The important thing here is keeping your blood pumping and working on breathing while doing different activities.
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Step 10
Run 1-3 miles on Friday, as kind of a cool-down to the week. In all exercises, it is important to do a "cool down". The body, like your mind after a long day, needs to unwind. If you stop running cold-turkey you are more prone to cramps.
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Step 11
Find another sport to play on Saturday, like soccer or basketball, or tennis, but something that requires running. A key part of running will be changing paces, proper breathing, and competitiveness. Playing other sports will help you analyze weaknesses in pacing and breathing. Apply what you know in terms of breathing to these other sports so it becomes natural. Likewise, apply what you learn in these other sports about pacing to your running.
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Step 12
Time yourself as you run a 3-mile course and watch how you improve with continued training.
