Running can be one of the most effective and least expensive ways to get in shape. It can be done as a way to get in shape, as a daily fitness routine or as a way to train for marathons. Running can be personalized to fit whatever use you have for it. The most important thing is that you start moving.
Instructions
1. Consult with your physician. Let him know about your desire to become a runner. He will give you the immediate go ahead, or he will let you know that you should take it more easy than the average beginning runner. Your doctor will offer you tips and safety precautions for your individual health concerns. Follow these strictly, adapting any of the below steps to meet what he suggests.
2. Start by walking. One must first be a true walker before undertaking the task of running. Walk for one to three miles per day for the first couple of weeks. Slowly increase your pace and distance.
3. Jog for spurts, then return to walking. Start jogging for longer periods of time. When you can jog for half a mile at a time, you are ready to expand your training to be a runner.
4. Set aside a guideline for yourself. Set individual running goals. See the "Runner's World" program in our Resources section for help in designing and modifying your own plan. You generally want to run for four days out of the week. Walk only on two of the other days. Rest completely one day per week. You can adapt it to fit your own needs.
5. Run for 30 minutes to an hour per day once you have basic running mastered. That's a healthy way to work it into your schedule as a marvelous part of daily exercise.
6. Get through the first three miles. They are considered the most painful by both beginning and marathon runners. Marathon runner Brandon Seils was quoted as saying, "It's also these first three miles that make it difficult for running to become habit. You really have to struggle past this, in order to develop a tolerance for the sport." It gets easier after the first three miles.
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