How to Start Running!

Are you wondering how to start running?

I love running! I guess that's obvious. I love the simplicity of lacing on a pair of shoes and just doing it!I cycle, row, cross country ski - but running is my first love - technically, it's just the easiest thing to do. There's no long list of gear like pumps, tubes, wax, poles, etc. etc. to remember. Even I can remember what I need to take for a running workout: Shoes, Socks, Shorts, Shirt. Can it get any better? All you need for a great workout begins with the same letter: 'S'!

Run by yourself, or with a friend. If you run with a group, you will get lots of free running tips! I like to run after work, and it usually works out that I'm running alone. This means I've got an hour or so to myself and gives me a chance to unwind from the stresses of the day. I live in a Northern city, so in the summer after work the sun is still high in the sky and there are dozens of people out and about - cycling, running, walking, or just soaking up the sun!

In mid-winter, it's a different story! It's fully dark by the end of the work day, and I can choose to run in one our well lit parks or a deserted river or ravine trail. Now we're really talking about solitude, peace and quiet!

Once you know how to start running, you'll be enjoying these benefits and all that running has to offer.

If it's been a while since you have exercised you've got to walk before you run! No kidding - work up to walking a good half hour before you jog.

Don't forget to tell your doctor you want to learn to run. Your doctor should be supportive, encouraging, and be able to give you practical advice to help you start running. If you don't have a great "running doc" talk to your active friends. Ask them if they like their doctor! Most doctors will jump at the chance to take on a patient who wants to pro-actively improve their health!

Active people need good professional support, and as a person who wants to be active that's exactly what you should demand!

Another great way how you can start running is to begin with cycling.

Cycling strengthens the quadriceps. When I attended the University of Manitoba I would end the long Winnipeg winters with a couple weeks of cycling before starting to run.

I don't have great knees - they've always been a "weak spot" for me - so I have to take care of them or else I'll have knee injuries!

Strong leg muscles support your knees, and that's why you want to prepare you legs by walking or cycling before you start to run.

Once you can walk or cycle for 30 minutes three or four times a week and you have the "OK" from your doctor you are ready to go!

The Running Plan

The "Ten and one" system (10 minutes running, 1 minute walking) works successfully for advanced runners (It's usually faster running a marathon using the "10 and 1" system than running flat out!) and the walk/run combination really clicks with new runners.

Walking gives your leg muscles a chance to "recharge". When your muscles are fresh the chance of injury is much less than when you are tired. This is especially important for master's runners! Strong, fresh muscles support joints while weak, exhausted muscles lead to injury.

We're going to work up to "10 and 1's", but this week we are starting from the beginning!

Plan to get out three or four times a week if you can. Don't forget to warm up and cool down! Use your cool down period to do a few key stretches.

Second week, do the same but now walk 3 minutes and run 2 minutes, for 30 minutes. You've done some preparatory strengthening exercises, you've built up one week with 4 minutes walking and one minute running, and now you are ready for more running!

Third week, we're going to be walking 2 minutes and running 3 minutes. This may seem like slow progress but listen to your body. You don't have to be ready for the Olympic tryouts next month so take your time! If you feel stiff and sore from one workout to another or if you are experience recurring pain or discomfort stay at your current level or go back to the previous week's program! We all have different bodies, we all have different running shoes and you are running for yourself.

You will find that your body adapts and responds positively to the stress of increased exercise. How's your energy level? A curious fact about about exercise is that it gives you more energy for the rest of the day. If you are experiencing aches and pains that don't diminish between sessions stay at this level for a while!

Fourth week,we're running 4 minutes and walking 1 minute. We're still on a 30 minutes per workout schedule plus your warm up and cool down - about 45 to 50 minutes total is nice and relaxing. This week is a special milestone: we are now at the "one minute walking" stage! Many runners, including myself, habitually run 10 minutes and take a 1 minute break - walking at a brisk pace.

Sixth week, run 5 minutes, walk 1 minute and repeat for about 30 minutes. Be aware of the weather! Take water with your and keep yourself hydrated. If you experience nausea after running you are running too hard for the temperature.

Seventh week, run 6 minutes, walk 1 for about 30 minutes.

Eighth week, run 7 minutes walk 1 for about 30 minutes.

Ninth week, run 8 minutes and walk 1, repeat three times for a total of about 30 minutes.

Tenth week, run 9 minutes and walk 1, repeat three times for a total of 30 minutes. (You deserve a bonus!)

By Week 11 you are running 33 minutes, running "10 and 1's", and you're building a great base of cardiovascular fitness!

For Week 12 and beyond, gradually increase your "10 and 1" cycles until you are running the distance you are comfortable with.

Stay at each level until you really feel comfortable. Once you're ready to move on you can add more time to your workouts (but don't increase your time more than 10% a week). Running is an excellent aerobic activity , and running a half hour three times per week will give you the many benefits of aerobic fitness.

How to Start Running

Week	Warmup(min)	Walk(min)	Run (min)	Repeats	Cooldown (min)	Approx. Minutes
Week 1	5	4	1	6	5	40
Week 2	5	3	2	6	5	40
Week 3	5	2	3	6	5	40
Week 4	5	1	4	5	5	40
Week 5	5	1	4	6	5	40
Week 6	5	1	5	6	5	46
Week 7	5	1	6	5	5	45
Week 8	5	1	7	5	5	50
Week 9	5	1	8	4	5	46
Week 10	5	1	9	3	5	40
Week 11	5	1	10	3	5	43
Week 12	5	1	10	4	5	54

Now that you know how to start running, tell your friends!

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