Exercise - Your First Month Running

You're motivated, you've stretched, now open that front door and start running. Part 3 of this series will tell you how to start running and get you through the first couple of weeks of running, starting very easily.

But please, if you have not yet checked with your Doctor or Physician, please do so first before running.

So you've decided you want to improve your health. Running vs walking. If you can walk, you can run right? Even if it's only for a few minutes at a time. After all, running is about getting fit. There are many physical benefits of running. You will burn more fat than swimming or cycling, 100 calories per mile, roughly, and it's doesn't take that long. Lowering cholesterol and your blood pressure as well. No gym or expensive monthly fees required! Just a good pair of running shoes from a proper running shop (not some fashion chain on the high street), and if you're a lady, a good support bra, then you decide how fashionable you want to look at on the street.

As you're a beginner we won't focus too much yet on the sort of clothes you can wear too improve performance.

Try to keep your route on reasonably flat ground. One steep hill at this stage will be too difficult. Stick to the pavement or sidewalk if you can. Even running on grass can sap the energy from your legs.

Now, back to opening that front door. Your initial running training schedule, should be to exercise for 30 minutes at a time. As that's when the benefits of an aerobic exercise kicks in. If you can walk at a good pace already for 30 minutes great, if not, that's your first goal. 2, 3-4 times a week, walk for 30 minutes each time at a pace you can manage, but each time getting a bit faster. So now you want to break into a jog. Great, but remember to build slowly, and remember running is for pleasure, it shouldn't be viewed as torture! Enjoy it.

So what will your running training program look like. OK back to the front door again. Ready for your first 30 minute jog. OK, walk for the first five minutes at a good pace. Then mix jogging and running for one to two minutes at a time with the last 5 minutes walking as part of your cool down routine. How was that?

Unfortunately depending on your age, and your fitness level, we all develop at different rates, so you'll need to judge when to step things up a bit. Repeat the above 2-3 times in a week. But take 1-2 days off in between each jog, and make sure you drink lots of water.

Well done, the first week is done and you're eager to do more. We'll stick with 30 minutes, but this time, after your 5 minute walk out of the front door, mix jogging and walking for 2 minutes at a time, with the 5 minute cool down walk at the end.

On the third week, step it up to a 3-5 minute jog with a 2 minute walk, and on the fourth week, a 7 minute jog and 2 minute walk. You need to again say what you can or cannot achieve. Whether you can jog for a bit longer or a bit less, but after 4 weeks you really should be felling the difference, be very motivated and look forward to doing your exercise.

So well done. Follow the cooling down exercises from our earlier article and get ready for Month 2