How to Run

Everyone today knows the benefits of cardiovascular exercise. Running is a great way to improve your health and relieve stress. Most people though, even knowing the benefits, still do not run enough. I believe this is because of a lack of knowledge about running. If you have ever tried to start running before, then you know how difficult it is in the beginning. Improper streching and technique can cause extreme soreness and even injury. This article will tell you what you need to know starting out, and how to progress over time.

Difficulty: Moderate

Instructions

Things You'll Need:

• Proper footwear
• Reflective clothes or belt

1. Proper footwear is key for comfort and prevention of injuries. Whether your feet are narrow or wide, high arc or flat, there are many different companies that make inexpensive shoes to meet your needs. All it takes is a little searching. Your patience in looking for the proper running shoe will be well rewarded.

2. Stretching and warm-up should be done before and after every run. There are many different techniques and ideas for stretching. Almost all techniques are good, as long as they stretch the whole body. Stretching just your legs will hold you back from getting a full workout, and will increase soreness in your upper body. A good warm-up is simply walking, or jogging at a slow pace for 5-7 minutes.

3. Ok, now your finally ready to run, right? This is the point where most people will run for 10 minutes, get tired, bored, and discouraged, and lose all motivation. It is best to start out using intervals. Run for 2 minutes, then walk or jog slowly for 4 minutes. This is one interval. For the first week, do 3-5 intervals every other day.

4. For the second week, you can increase your running time to 3 minutes, and decrease your walking time to 3 minutes. Stick with 3-5 intervals a day, every other day.

5. By week three your body should be ready to sustain a running pace for 15-20 minutes, every other day. If you run for 20 minutes the first day, but can only run for 15 minutes the second day, that is ok. There are many different factors that affect your muscles, including eating and sleep. Running will be easier some days than others.

6. By week four you may begin to hit a wall. Running on the same track or road, for the same amount of time each day can become boring. Use this week to surprise your muscles, by changing up your running. Sprints are a great way to do this. Mark a 50 yard stretch of flat ground. Sprint from one end to the other, and jog back to the starting position. Take a 60 second rest, and repeat. Do this 8-10 times.

7. Hills are another great way to shock your muscles. In the beginning, you can set aside a certain day to run hills. As your endurance increases, you can do sprints and hills on the same day. Run hills the same way you run sprints, with a 60 second rest between each interval. Always remember to walk or jog downhill, as sprinting downhill has been attributed to different injuries.

8. At this point you should notice a drastic improvement in your strength and cardiovascular health. Now you can start to alter your running regimen to suit your needs. For example, on day one you run for 20 minutes at a sustained pace. Day two, you run sprints and hills. Day three, you finish off the week with running/walking intervals.

9. Proper diet and nutrition is crucial to cardiovascular improvement. Eat healthy and stay away from fast food. May sure to drink plenty of water, even on your off days. I know that beer is proof that God loves us, but if you are a drinker, you should think about cutting back or quitting all together. Alcohol will destroy your ability to run.

10. After every run it is imperative that you stretch and warm-down. Use the same stretches that you used before your run. A warm-down can simply be a 5 minute walk.

Tips & Warnings

• If you are interested in knowing the distance you have run, you can buy an inexpensive pedometer online, or at most sports stores. If you are willing to spend a little more money, some companies, such as Garmin, make gps gadgets that will tell you your time, pace, and distance. Some of these even let you program walking/running intervals into them.
• It is always a good idea to consult a doctor to find out if you have any pre-existing conditions before starting a new workout plan.

[lkrause2]

on 3/12/2009 Nice article. I'm going to recommmend it to my husband, who doesn't want to run. I think he would like it, and this makes it easy to start. 5*

[Quickstar]

on 1/27/2009 Oh I miss running! So good for you , better than a jog , jogging can jar your joints. 5*

[NightowlMama]

on 1/11/2009 great advice

[40skydiver]

on 12/1/2008 I like the outline of building up from 2 minutes then more. Good article.

[Tsunami]

on 10/23/2008 Nice Article

Thanks for the post ... 5 Stars

Tsunami