How to Start Running

Posted: May 15, 2007

©roguerunning.com

So you've decided you want to start running. All you'll need to get started is some good running shoes you can run in, and 20-40 minutes 3-4 days. Follow these steps as you meet your dreams of becoming a runner, all the way to running your first marathon.

I do advise strongly that everyone, regardless of age, go see the doctor for a check up (and perhaps a cardiovascular stress test) before starting a new exercise program. This is especially important if you are a smoker or overweight.

Step 1 See your doctor.

Tell him/her that you are planning on starting a running program. You can take a copy of this plan with you to talk to them about.

Step 2:

Week 1:

Set aside 20 minutes on 2 different days.

When it's time, put on your shoes and start your twenty minute timer.

Head out the door and walk for awhile. (Walk for at least 10 minutes.)

Then run as far as you can, at a comfortable pace. (This mean slow down a lot more than you think you have to. This is the biggest mistake first time runners make, they go to fast and to hard. Walk when you need to and then run again when you can. 5 minutes total time

When walk for a 5 minutes and you're done!

Step 3

Week 2:

Set aside 20 minutes on 2 different days. When it's time, put on your shoes and start your twenty minute timer, the same as before.

Head out the door and walk for 10 minutes.

Run as far as you can, comfortably (this may not be far, but don't despair). Walk when you need to, but run again as soon as you can. Try to run more this week than you did last week.

Walk for 10 minutes to cool down!

Step 4

Week 3:

Set aside 30 minutes on 2 different days. When it's time, get ready, setting your timer for 30 minutes this time.

Head out the door and walk for 10 minutes

Run as far as you can comfortably. Walk when you need to, but run again as soon as you can.

When the timer goes off, walk for 10 minutes and you're done!

Step 5

Week 4: Repeat Week 3.

Step 6

Week 5:

Set aside 20 minutes on 3 different days. When it's time, get ready, for 20 not 30 minutes!

Head out the door and walk for 10 minutes

Run as far as you can comfortably. Walk when you need to, but run again as soon as you can. Try to really run as much as possible; remember your runs are shorter this week than the last two weeks.

Step 7

Week 6:

Set aside 30 minutes on 3 different days. You should know the drill now.

Head out the door and walk for 5 min.

Run, walking when you need to. Don't be discouraged if you are walking more than you run. It may take your body time to adapt, depending on what it is accustomed to.

When the timer goes off, walk for a few minutes and you're done!