Find the right shoes.
If you are a newcomer to the world of running, it is important to take it slow at the beginning. Running is a great way to get in shape and lose weight, but there is the potential for injury as well. This potential increases in the case of a person who is out of shape. Go slow at the beginning and gradually increase your speed over a period of time. The key is consistency and commitment to a weekly running schedule.
Instructions
1. Make an appointment with your doctor. Tell the doctor about your desire to begin a running regimen and ask for doctor's guidance and advice.
2. Purchase high-quality running shoes. Ask the sales person at the store for assistance and advice about the best shoes for your feet. Tell him or her that you are interested in starting a running program. Running shoes are essential for preventing injury.
3. Warm up with stretches before you run. Stretching prior to a workout and after a workout helps your muscles warm up and cool down. Do stretches for your upper and lower legs and ankles.
4. Start with a walking program. It is important to ease slowly into a running program. Concentrate on workout time and don't worry about distance at the beginning. Walk for 15 minutes. The goal is to walk consistently for 15 minutes without taking a break, but at the beginning it may be necessary to alternate walking and resting. Stretch for five to 10 minutes after walking. Commit to a walking schedule three to four days a week. Gradually increase the time to 20, 25 and then 30 minutes.
5. Alternate periods of running with periods of walking. Walk for five minutes and run for five minutes. If running for five minutes is too difficult, run for a shorter amount of time. Don't worry about speed at this point. The important thing to focus on is endurance and consistency. The goal is to reach a point where you are running for 30 minutes without stopping. Walk for five minutes after completing the run. This helps your body to cool down and relax.
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