THE RUNNING PROGRAM FOR THOSE INTERESTED IN STARTING TO RUN
Welcome, new runner! Let me say right away that if you give running a chance, you're going to love it. Becoming a runner is simple and it does not have to be painful. Here's how to do it.
1. Set aside 30 minutes a day for exercise.
You have to create the time to run. You should schedule your exercise "appointment" as if it were with your boss or your most important client. "Losing" 30 minutes to exercise a few times a week is nothing compared to the increased energy, concentration and productivity you'll gain in the process.
2. Walk slow, then walk fast.
Most people, on starting an exercise program, are able to walk slowly for 30 minutes without much trouble. Aim for this initially. As soon as you are able, start adding periods of brisk walking. Within two or three weeks, begin alternating 2 to 5 minutes of brisk walking with 1 to 3 minutes of easy walking.
3. Insert running "breaks."
Most walkers who become runners find that slow running provides better stress relief and a bigger mental boost than walking. It's also a better calorie burner (including fat calories). Once you've become accustomed to a brisk, 30 minute walk, start mixing in 1 to 3 minute segments of very easy running.
Progress at a rate that feels comfortable. Gradually increase the length of your running segments while keeping them slow and manageable. Hint: At no time should you be so winded that you cannot carry on a conversation.
4. Go with whatever works.
Many runners run every day of the week. Others run just twice a week. Some where in the middle might be a good spot to aim for at first. Figure on running twice during the workweek with a longer run on the weekend. But again, whatever schedule works for you is fine.
5. Keep the walking breaks.
Judicious use of walking breaks allow novice runners to even complete marathons after just six months of training. Everyone can benefit from walking breaks, though heavier runners and those over 40 may benefit most of all. These breaks allow you to increase mileage more quickly, and they lower your injury risk. Continuous running is not necessarily the ultimate goal.
What is the goal? To become a runner for life. If you're moderate but consistent in your training, if you take rest days when they're called for, and if you're open to all the joys that running has to offer, you can become theat lifelong runner.
By Jeff Galloway, Runner's World, September 1997.
Click on Jeff Galloway's name for more information on running.
