A Running Program for Beginners

A year ago, I could barely run a mile. Then I joined the club Frisbee team at my university and learned a whole lot, fast. Running is hard and intimidating, but the benefits of running are well worth it. You need very little to get started beyond a pair of running shoes and maybe a watch to time yourself. Beginning running is the most difficult. If you get in shape, then take a break from exercise, it is much easier to get in shape the next time. This program should help beginners start running, improve your distance and speed, and getting the benefits that come from running.

I began running on an eighth-mile indoor track. I find running on a treadmill more difficult than a track, but you should try both. One of the keys of running is that no matter how in shape you are, the first few minutes are the hardest, because you aren't warmed up yet. So, what I did at first was run once around the track, an eighth of a mile and then walk around once. Using this method, you can start going much longer distances than if you try to just run. Giving yourself that rest, you'll discover that you have more energy than you think.

The way to get the most benefits from running, or any cardio exercise, is to do it for at least 30 minutes. The idea is to keep your heart at an elevated rate for this long. So I would suggest that you start with two or two and a half miles. Remember, you don't have to run the whole way, you can walk when you feel you can't run anymore. The important thing is to keep moving and complete the whole distance.

If you don't have access to a track, you can use timing. Make yourself go for 30 minutes, and base the distance you run on minutes. For example, make your self run for one minute, and then walk for two. Keeping track of your distance or timing will help you increase each week. Every two weeks, increase the time or distance you jog, and decrease the time or distance you walk.

When you begin your work out, try to run for as long as possible without stopping. This will feel difficult, because you aren't warmed up yet. For some people, a goal will help them push themselves, such as a five or ten minute warm-up. At the end of your work out, make sure to stretch and cool down properly. Hold each stretch for a count of 20, and try to stretch all different parts of your legs. Also, you should walk for a few minutes or a few laps after running to cool your body down.