The benefits of running are incredible, naming a few:
On top of your outward appearance and lessened stress many other benefits go on inside your body; stronger heart rate, lower resting heart rate, muscles that utilize oxygen more efficiently etc. So why not begin a running program?
When starting a running program keep it simple and set a goal that will result in personal accomplishments such as fitness, weight loss, racing or simply being able to run for a certain period of time without stopping. Make your goals challenging but realistic so you won't be disappointed.
If you want to run a race and you have never run before you shouldn't make that your short-term goal. A more realistic short-term goal would be to run for a certain set time without stopping.Save the race for a long-term goal.
I built up slowly for a year before I attempted my first race, a 10K (6.2mile) and was glad I did. By the time of my first race, I had enough endurance to go the distance and finish strong. Not everybody will need to wait a year. Much depends upon age, how fit you are already and how quickly your body responds to training.
You want to build up slowly to avoid injury. A good way to begin is to do a run/walk for 2 minutes then jog for the same amount of time and build from there. Any cheap sports watch to keep track of your time walking and running would be a good thing to have at this point.
One that has a start-stop button for lap time will do. Don't forget to warm up and do some light stretching before starting out. Warm up and stretching is always important especially when your time running expands. You also may want to start out on a soft surface like grass, dirt trail or even a track is better than asphalt and avoid concrete surfaces like the plague!
For the beginner, who is new to running but able to walk at a brisk pace for at least 30 minutes, start with the run/walk method and allow time enough to do this 4 days a week at least. Run 2 minutes then walk 2 minutes, repeating 6 or 7 times each of the 4 days. Each week after that add 2 minutes to the run time keeping the walk time the same as before.
So week 1 would look like this; 2' run x 2' walk x 6 times, 4 to 5 days.
Week 2 would be 4' run x 2' walk x 5 times, 4 to 5 days
Week 3 would be 6' run x 2' walk x 4 times, 4 to 5 days.
In week 4 add 2 more minutes to run time, keeping 2 minute walk and repeating 3 times, 4 to 5 days.
In the 5th week you should be able to do some runs of 6 to 10 minutes with 2 minute walks. For example, do a 6' run x 2' walk, then 10' run x 2' walk, then another 10' run for a total run time of 26 minutes.
In the 6th week trim walk time to 1 minute and run for 10' x 3 times each day.
Week 7 run for 12' to 14' x 1' walk x 2 times each day.
Week 8 run for 14' to 16' x 1' walk x 2 times each day.
Week 9 run for 16' to 18' x 1' walk x 2 times each day.
By week 10 you're still doing a timed run then, a one minute walk by another timed run however, you can start decreasing the first run time and increasing the second until you are doing a complete one time run.
In week 10 on the first day run for 10' then walk 1' then run 20'.
On day two do 8' run then 1' walk then run 22'.
On day three do 6' run then 1' walk then run 24'.
On day four do 4' run then 1' walk then run 26'.
On day five run 30' non stop.
It doesn't have to be done exactly as stated above but it gives you an idea on how to start gradually and build slowly. I have used a similar routine coming back from a hamstring injury and works well for a slow steady build up.
Don't get discouraged if results don't seem to be coming fast enough in the first few weeks. Be patient and consistent and you'll see how the time spent running becomes easier. Hang in there and in no time a 30 minute run will be like a walk in the park!
Enjoy every step,
Al
