How to Begin a Running Program

Running will improve your stamina and help you control or reduce your weight. But for safety, efficiency and enjoyment, you've got to know how best to get started.

Difficulty: Moderate

Instructions

Things You'll Need:

• Running Clothes
• Running Socks
• Running Watches
• Running Shoes

1. Jog before you run. Every running program, no matter what level, includes some jogging.

2. Run at a conversational pace. While jogging, you should be able to talk comfortably without being winded.

3. Mix running with walking, if necessary. Increase the amount of running and decrease the walking as you progress.

4. Be patient. Understand that although the heart and lungs respond quickly to exercise, muscles and joints take much longer.

5. Build up your running to at least 20 to 30 minutes three times a week, done at a moderate level of intensity. Studies have shown that this is a sufficient amount of exercise for basic cardiovascular fitness. Running more than this amount is for reasons beyond basic fitness.

6. Increase your running by no more than 10 percent a week. This can be measured either in time or distance.

7. Use the first month to learn about yourself. Pay close attention to your body; learn to read its signals of fatigue and stress, and find out when you can push beyond them.

Tips & Warnings

• Have a physical examination and consult your physician about your basic health and fitness before beginning a running program.
• Consult books or magazines for various running schedules.
• Find a partner or group. This will strengthen your commitment to a running program.
• Research new places and routes to go running. Find routes created by other runners in your area and create maps of your own routes to measure distance and elevation gain.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Who Can Help:

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[hislovelylady]

on 10/9/2007 I'd like to start a running program..and your comments and thoughts help!
Thanks!

on 9/6/2006 I invested in a heart rate monitor that also recorded distance and times. By downloading the information to my computer, I was able to track progress in a number of different areas, and thus keep motivated and interested.

on 8/8/2006 Keep the same speed of run/jog by repeatedly moving your hands in endless circles and repeating an endless song. Compare it with the movement of cylinders of a car engine.

on 8/8/2006 To run at a faster pace and to accomplish your goals, you should listen to some of the training music in the movie Rocky. When I started doing this it really helped, and it's fun to pretend to be Rocky. :)

on 11/22/2005 When I'm starting a running program, I tune in to a commercial music radio station, then run during the songs and walk when the advertisements are on. It's a great way to pace yourself between running and walking, and reward yourself for having to listen to annoying ads! Usually this means I will run for 5-10 minutes, and walk for 3-5 minutes. This is a simple way to pace yourself without having to worry about exact timing. Just turn the tunes on and go!