Beginner’s Running Program

Follow this beginner's running program to get started:

The first few weeks is just to get you outside and moving around. You’ll have somegreat days, but occasionally a tough day will come up. Get out there anyway. Those are thedays that toughen and build your discipline. Go into each run with a positive outlook,appreciating the steps you’re taking for yourself.

Start off slowly. Run slower than you think you should. Run shorter than you think you should. Run more often than you think you should. A mistake most new runners make is starting off too hard.

-Start each run with a 5 minute warm up and then a light stretch.

-Keep your upper body and wrists relaxed.

-Keep your pelvis neutral (no sway backs) and your head up.

-Arms should stay relaxed, with a natural swing.

-Breathe steadily, filling your lungs on the inhalation, relax as you exhale.

Every runner experiences what might be described as "Start-Up" problems. Many have "Restart" problems. Former runners (who stopped, for one reason or another) want to get back to their old running routines. They too need help.

Here is how to start. Here's how to begin to become a runner. And if you've been a runner before, here's how to get back in stride.

Becoming a Runner

How you begin depends partly on your current level of fitness. A teenager, or someone already in good shape, may have little trouble running two or three miles the first day.Someone unused to exercise might struggle to walk even a mile.

Start slow. You'll have fewer problem with sore muscles, or other injuries, if you don't work too hard the first few days, or even the first few weeks or months. You'llenjoy running more if you try to do less than you're capable of accomplishing. You'll alsoachieve more, since the most important factor in achieving success is consistency.

The best approach for beginners is to start by walking, then after you feel comfortablewith that basic fitness exercise, begin to include jogging (easy running) in your routine. Jog, walk. Jog, walk. Jog, walk. Eventually, you'll be able to jog continuously, bothfarther and faster. How fast you progress depends on you, but don't be in a hurry to runfast or run far.