It's not as difficult as you might think to get started on a running program - even if you haven't been physically active. If you start off the right way, you will soon discover for yourself the mental and physical benefits of running.
Steps:
- Plan to spend 20-30 minutes at a time, three days each week. Space out the days to allow for recovery time between sessions. Anything more goes beyond fitness and into running for other purposes - something you may find yourself doing if bitten by the running bug.
- Get some good running shoes. Don't scrimp on price too much, but don't think you need that $500 pair of ultra-runners at first. No beginning runner needs that kind of economic pressure on the road! If you're serious about this running thing, it's a good idea to have yourself fitted at a running store, as different shoes are designed for different types of feet. The right shoe for one person is the wrong shoe for another and will cause injury. A good running store can test you to make sure you get the right shoe (bring along a used pair so they can tell from the wear pattern as well). Your typical sporting goods store does not have the expertise to get you in the correct shoe.
- Stretch before and after a run. Be aware that although the benefits and/or drawbacks to this are controversial, there remains enough evidence to warrant some stretching at each workout. Stretch out each muscle group, holding each stretch for at least 15 seconds.
- Learn the basics of good form. Keep your arms at waist level, relax your hands, and maintain good posture. Avoid bouncing and try to land softly in order to reduce stress on your knees and other joints. Take note that most distance runners land on their heels or midfoot and roll forward to the toe. If you try to run on your toes for too long your shins will start hurting and your calves will get tight.
- Breathe. Breathe naturally or focus on a breathing technique. Some argue that the best breathing technique is inhaling oxygen through the nose, fully expanding the lungs, and exhaling through a widely opened mouth. Your nose is a good filter for air, especially while running outdoors, which prevents you from accidentally swallowing bugs. Exhaling through your mouth allows your body to get rid of more carbon dioxide and heat with less effort.
- Enjoy yourself! Running is a great way to get fit or stay in shape while clearing your mind or taking time to think while your body goes through the natural, repetitive motions. Most who call themselves runners will agree that it's good for your body and your mind.
- Make running a habit. Follow this weekly schedule (from CoolRunning, see link below) 3-days-a-week for a 2-month period:
- Week 1: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
- Week 2: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
- Week 3: Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or 3 minutes)
- Week 4: Brisk 5 minute warmup walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Week 5:
- Workout 1: Brisk 5 minute warmup walk, then:
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
- Workout 2: Brisk five-minute warmup walk, then:
- Jog 3/4 mile (or 8 minutes)
- Walk 1/2 mile (or 5 minutes)
- Jog 3/4 mile (or 8 minutes)
- Workout 3: Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
- Workout 1: Brisk 5 minute warmup walk, then:
- Week 6:
- Workout 1: Brisk five-minute warmup walk, then:
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 3/4 mile (or 8 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
- Workout 2: Brisk five-minute warmup walk, then:
- Jog 1 mile (or 10 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1 mile (or 10 minutes)
- Workout 3: Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
- Workout 1: Brisk five-minute warmup walk, then:
- Week 7: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
- Week 8: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
- Week 9: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Tips:
- Ease into your running program gradually. You can go from inactivity to running three miles (5K) on a regular basis in just two months. It's easy to get impatient, but don't skip ahead in the program, even if you are already physically fit or otherwise feel you can. Two months is not that long!
- Don't worry about speed at first. In fact, you should really run more slowly than you think you should. You're not running a race yet; you're increasing your fitness level. For now, focus on gradually increasing the time or distance you run. The racing can come later, if you choose!
- Make sure you don't start off your runs too fast, and try to keep an even pace throughout. Use the "talk test" to figure out if your pace is appropriate. You should be able to talk comfortably while running; slow it down if you're running out of breath.
- You can measure your running by distance or time. Either method is fine and the choice is simply a personal preference for measurement.
- Running with a partner or group increases your motivation to run. Especially at first a running buddy can really help you make running a habit. Make sure you are working at the same fitness levels and agree on your running plan. When running with a group, try to keep pace with the others, accelerate when they do but only if you feel comfortable with it. Do not force yourself.
- Prevention is the best method of avoiding shin splints, which could otherwise delay your running routine for months while you recover. The problem is the imbalance in strength between your Calf and opposing muscle groups. Stretching the muscles once warm and strengthening them on off days can save you a lot of pain.
- If you’re like most people, when you run, you exhale as your right foot hits the ground. This puts downward pressure on your liver (which lives on your right side), which then tugs at the diaphragm and creates a side stitch, according to The Doctors Book of Home Remedies for Men. The fix: Exhale as your left foot strikes the ground.
- For additional challenge, try running up and down hills. Gradually find slopes that are steeper. You can also run in loose sand or water (or both, at the beach); but don' run in large gravel, the risk of injury is great.
Warnings:
- Always stretch after you run. It may not seem like you need to stretch after, but it helps you get rid of lactic acid, which is what makes your muscles ache! Also, by stretching after your run, you need not worry that you are stretching cold muscles. Pre-run stretching, while not inherently unsafe, is more likely to cause injury if not preceded by a warm-up.
- Please consult a physician or other health-care professional before beginning any running program. This is most important if you are over 35, have bone or joint problems such as arthritis, or have risk factors for heart disease. Your body will thank you later for starting out at your healthiest.
- Don't feel pressured to continue faster than you're able. Repeat weeks and move ahead only when you feel you're ready.
- Don't skip the warm-up, and be sure to walk for a bit when you've finished, to allow your body time to cool down gradually.
- Always consume adequate amounts of fluids before after, and during (if runs last more than 45 minutes or so) your runs, especially in the heat. If you feel at all thirsty, you are already dehydrated.
