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How to Start Running

Time:2017-08-12 01:48Shoes websites Click:

Running start

Are you already in the habit of regular exercise? Want to add running to your routine?

You’re ready to run if you’ve spent at least two weeks walking or doing some other form of exercise (like using a stationary bike or an elliptical trainer) on a regular basis—roughly 30 minutes per day, four or five days per week.

(If you’re not there yet, go to How to Start Walking.)

Start with run/walks.While it’s tempting to just go out and run as fast as you can for as long as you can, you’ll ultimately run longer, feel stronger, and stay injury free if you start by adding short bouts of running to your regular walks and gradually increasing the amount of time that you spend running. Our Start Running plan, which you can download here, will help you safely add running to your routine and build up to a one-hour workout with a run/walk ratio of 2:1.

You’ll start by adding one minute of running for every four minutes of walking, and gradually increase your running time so that eventually you’ll be running for twice the amount of time that you spend walking. Below is a sample week from our Start Running plan. You can get the full plan here.

The track is a great place to learn to run. RW coaches Budd and Jen show you how. 

Beware of the terrible “toos.” Your main goal is to get fit without getting hurt. Going too far too fast, before your body is ready is one of the most common causes of injuries like shin splints, IT band syndrome, and runner’s knee, which sideline many people. You can stay injury-free by gradually building up the time you spend walking and running, increasing the time by no more than 10 percent from week to week. By following our Start Running plan, you’ll get week to week guidance on exactly how much running to add so you stay healthy.

Let the body be the boss. Some muscle aches and soreness—especially in the quadriceps and calves - are to be expected any time you are pushing your body farther or faster than it’s accustomed to going. But there are some pains that you shouldn’t ignore. Any sharp pains or pains that persist or worsen as you walk, run, or go about your daily activities are signals to rest for at least three days and see a doctor. Also, beware of any pains that are on one side of the body, but not the other. You may need to start with your general practitioner, but it’s best to see a sports medicine doctor or orthopedist if it persists. 

Get the goods. You don’t need lots of fancy equipment to start running, but a new pair of shoes are a non-negotiable. Worn-out shoes are a leading cause of injury, and often wear and tear aren’t obvious to the naked eye. Go to a specialty running shop (find one using our Store Finder) where you can get help finding a pair that offers the support and fit that your feet need. Don’t shop by fashion or price; the money you spend will pay off in the form of hundreds of pain-free comfortable miles. Replace your shoes every 300 to 500 miles. While you’re there, pick up some clothes made of technical fabrics that wick away moisture from the skin. 

Find the right route for you. Whether you start on the treadmill, the road, in the woods, or the trail, the most important thing when you start running is to find a safe route that feels comfortable for you. While there’s nothing as convenient as stepping out your front door and going around the block, if that doesn’t feel safe you have other options. Treadmills offer a cushioned, more forgiving alternative to pavement, and they allow you to get your workout in all weather conditions. Tracks are ideal places to take your first steps, since they’re flat, traffic free, and the distance is measured. Most tracks are 400 meters around, so four laps is roughly equivalent to one mile. Many schools open their tracks to the public when they’re not in use. 

Train your brain. After a few weeks, you’ll begin to believe that the whole idea of an exercise high is not a myth. But, it can be hard to get out the door at first. And relying on willpower alone just won’t work. Make a plan. Listen to certain music, pick the most convenient time to work out and pick some rewards that will motivate you to just get up and go. Write out a plan and write it where you can see it, like the bathroom mirror. If the best time to run is the morning, make sure you’ve got an energizing music mix to listen to, and a relaxing hot shower to look forward to after you’re done. Create a prerun routine to cue your body and mind that it’s time to go, and repeat it every time you go. Try to get out at the same time of day. Put your workout clothes next to your bed. Put on the same workout music before you go out. Right after your workout, treat yourself to something you genuinely enjoy—like a hot shower, or a smoothie- so your brain associates exercise with an immediate reward. 

Relax and run tall. You don’t have to worry too much about form at this point, but there are a few adjustments that can make the running feel more comfortable, says running coach, Janet Hamilton, M.A., C.S.C.S., an exercise physiologist at Running Strong in Atlanta. Take short strides. Keep your elbows flexed at about 90 degrees, and keep your hands relaxed, as if you were holding a piece of paper between your thumb and pointer finger. Envision yourself walking tall, looking straight ahead at the horizon; avoid looking down at your feet.

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