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THE NEW RUNNER.: THE BEGINNER.

© Lynn Seely

How does one begin a running program? What can a person expect from running?

If you have not exercised before then I have one word for you. SLOW.

Your body needs time to adjust to this new method of exercise. If you are overweight then you may want to start on a walking program first, then advance to running later.

First you should consider your heart. It is advisable to get a thorough check up before beginning any exercise program. When you have a clean bill of health you can begin.

A good approach for the beginner is to find a partner to start with. Someone who is also a beginner.

Select a route that is safe or if you have an indoor treadmill you can start on that.

It is very important to get the proper pair of shoes. You should go to a store that will fit you with running shoes and allow you to test them in the store. If they feel comfortable and are not too tight or loose and they do not rub anywhere then buy them. That is one of the best investments you'll ever make. Running shoes should NEVER have to be broken in. Either they are a perfect fit for your foot or they are not! Don't be pressured into buying a pair of shoes that don't feel great. You should have room to wiggle your toes in the box area.

Once you have the shoes you will need to wear comfortable loose clothing to exercise in.

Plan on exercising three times a week at first. You may eventually want to run five days per week. It should be at the same time each day so you can establish a routine. This will make it easier to continue running on a long term basis.

At first you may want to start with a thirty minute exercise plan three times per week. Am I suggesting that you run for thirty minutes each time? NO.

At first it is best to walk ten minutes then try very slow jogging for about one minute. Then walk five, jog one, walk five, jog one. Then walk for a cool down.

After a few weeks you can increase the jog segment slowly until your entire thirty minute routine is walk ten minutes to warm up , jog ten minutes, then walk ten minutes to cool down.

If all goes well and you want to increase your jogging time, then begin by adding one minute per day each session, no more than five minutes a week. From now on we'll call it running. Your goal is to keep running slowly during the run portion. Never skip the ten minute warm up and cool down. It gives your heart and muscles time to adjust. Eventually your goal should be three one hour sessions per week. Skip a day between work outs. You can and will adjust your running to suit you later but at first this is a safe plan.