Ready to start running? The following is a great regimen to help you get started on a regimen of running to build up your skill to running a mile. It takes a few weeks and a little dedication. Remember, it’s important to check with your physician before you begin any running program. Running is a high intensity exercise and can be hard on the joints and the heart. Be sure you are cleared by your doctor before you get started.
That said, how do we get started?
Week One
The first week, you want to plan for two days of running. Make sure you have about 20 to 30 minutes on each of these days. You’ll want a good watch so that you can either set an alarm or track your own progress and you should be sure you have a good pair of running shoes. Remember, running and walking shoes are built a bit differently. You need good shock absorbers and comfort so that your feet are protected.
Start out at a brisk walk for about five minutes. Then begin to run, don’t go all out, just keep it comfortable – if you need to start walking again – do it. Some people will walk five minutes, run five minutes, walk five minutes and then run five minutes. When your alarm goes off – walk for another five to ten minutes to cool down and that’s it – that’s your first week of running.
Week Two
During our second week, we’re going to take another two days and set aside twenty minutes. Again, let’s start out the door and walk for five minutes very briskly. Then begin to run. Again, run for as long as you can and do not go all out. You are looking for maintaining your run and going at a comfortable pace. You should again slow down and walk if you need to. You might try, walk five minutes, run seven minutes, walk three minutes, run five minutes. Once again when the alarm goes off, walk to cool down and you’re done.
Week Three
This week, we’re going to set aside 30 minutes on 2 days. If you’re thinking you are going to be walking for five brisk minutes and then begin your running. Be sure to keep your running at a comfortable pace and since you’ve got thirty minutes, target a five minute walk, a 10 minute run, a five minute walk and another ten minute run and then a five to ten minute cool down.
Week Four
By week four, you are likely running for about half a mile on each of your running days. You are going to repeat what you did in week three, but try to sustain your running time for 12 minutes and break the walking down shorter and shorter. Each time you should begin your running with a brisk walk and you should end it with a walk. This lets you warm up and cool down sufficiently. As the weeks progress, you can increase your running time, if you are doing a half mile by week four, come week eight, you will be closing in on a mile.
How did you get your running program started?
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