Running is about slowly, steadily building endurance.
Vince Lombardi, legendary professional football coach and renowned motivator, once said, "If you can walk, you can run." Anyone who has put that to the test has surely realized it's not that simple. Beginning a running program takes patience and determination. But, with that eventually comes reward. Here's a step-by-step guide on conquer the first full mile.
Instructions
1. See the big picture: Running may hurt in the beginning, but it pays off in physical, mental and emotional health. Studies show that the average beginning runner loses a pound per week. Running has also been shown to help ward off myriad ailments, from the common cold to cancer, according to active.com.
2. Ask for help with choosing solid, supportive running shoes at your shoe or sporting goods store.
Forget the excuses. Another positive aspect of running is that there is very little equipment or preparation involved. A pair of comfortable and supportive shoes, good exercise clothing and the open road, and you're ready to go.
3. Novice runners should begin by alternating between walking and running.
Think in terms of minutes, not miles. A typical first-week workout may involve running for 30 seconds, walking for 90 seconds and repeating the process for a total of 20 minutes. The next week, build up the running time to 60 seconds while keeping the walking time at 90 seconds. Repeat this week-by-week process by adding on running time and taking away walking time. Work out at least 3 and no more than 5 days per week to start.
4. Pace yourself. Another important aspect of beginning a running program is pacing. This means running at a maintainable speed. One indicator of a good pace is the "talking test": If it's easy to talk while running, it's a good distance pace.
5. Build up endurance steadily. Several beginning runner programs, using some combination of the above methods, suggest you'll be breezing past your first mile in about 8 to 10 weeks.
Tags: beginning runner, running program, running time, time seconds, walking time