Running is a sport that is increasing dramatically in many places across the country. Even local races, such as the 5k and 10k, have had an increase in numbers on a yearly basis. Beyond that, Marathons and even Ultramarathons have developed a following never seen before. There are many runners making a living by simply being able to run enourmous distances, such as Dean Karnazes. In fact, endurance racing has started to take on a life of its own. These days there are a ton of local endurance running clubs and endurance races.

So why should you care? It means now is a better time than there as ever been to start running, whether for fun, exercise, or sport. Take a look throughout the page for more information and some helpful tips for getting started running.

1. Running recruits a lot of muscles. To get into running shape (being able to run more than a mile at a time without stopping) your entire body will need to be strong. I recommend some time in the weight room or at least supplementing with some squats, lunges, and ab work whenever you can. You don't have to use weights either, you can simply use your body weight to get in physcial shape to run.
2. You don't have to go all out at first. When you start running, start off at a slow and easy pace until the blood starts pumping through your legs.
3. Breathing is huge. Inhale through your nose and exhale out of your mouth. Get in the habit of getting in a nice and easy breathing pattern.
4. Don't forget to Stretch! You need to stretch before and after you run for at least 10-15 minutes. Taking the time to stretch will make you less injury prone and aid with recovery.
5. Lastly, make sure you rest. Rest is very important and will allow you to stay refreshed and heal properly. It is important that you take 1-2 days off per week.

1. Distance Runs - Distance runs are your longest runs of the week and are usually at a pace around 80% of your race pace.Use these runs to train your body to handle the endurance aspect of running.
2. Interval Runs - These runs are usually short distances of 400 meters or 800m and most often performed on a track. Use these to increase your speed.
3. Hill Training - Hill training is great for teaching your body to be mentally and physically prepared for the terrain on race day.
4. Tempo Runs - These runs are runs at a steady effort and pace at the highest tempo you can sustain without having to rest. These are usually at a moderate to fast pace.

1. 5k - Shortest and most popular race - 3.1 miles
2. 10k - 6.2 miles
3. Half-Marathon - 13.1 miles
4. Marathon - 26.2 miles

Ultramarathons

1. 50k
2. 50 miles
3. 100k
4. 100 miles

Week 1

Day 1:Alternate between 1 minute runs and 1 minute walks for a total of 10 minutes. If you find that 1 minute is not sufficient with either cycle, then change accordingly (i.e. 1:30 run/0:30 walk or visa versa).

Day 2: Repeat day 1 workout, but add an additional 4 minutes to your total time.

Day 3: Alternate between 1:30 minute runs and 1:30 minute walks for a total of 12 minutes.

Week 2

Day 1: Alternate between 2 min runs and 2 minute walks for a total of 12 minutes.

Day 2: Alternate between 2 minute runs and 2 minute walks for a total of 16 minutes.

Day 3: Alternate between 2 minute runs and 2 minute walks for a total of 12 minutes.

Week 3

Day 1: Alternate between 3 minute runs and 1 minute walks for a total of 12 minutes.

Day 2: Alternate between 4 minute runs and 1 minute walks for a total of 15 minutes.

Day 3: Alternate between 3:30 minute runs and 30 second walks for a total of 16 minutes.

Week 4

Day 1: Run/Jog for 5 minutes, walk for 1 and repeat.

Day 2: Run/Jog for 7 minutes, walk for 1 and repeat.

Day 3: Run/Jog for 5 minutes, walk for 1 and repeat twice.

Week 5

Day 1: Run/Jog for 10 minutes, slowing down instead of walking to rest.

Day 2: Run/Jog for 14minutes, slowing down instead of walking to rest.

Day 3: Run/Jog for 12minutes, slowing down instead of walking to rest.

Week 6 (Victory Week!)

Day 1: Run at a steady pace for 12 minutes.

Day 2: Run at a steady pace for 16 minutes.

Day 3: Run at a steady pace for 14 minutes.

• Running can help you lose weight and keep it off. Running burns nearly 1,000 calories per hour. Even at a slow pace, runners will see a positive impact very quickly.
• Running builds a healthy cardiovascular system. Are you tired of getting winded just bringing in the groceries or walking up a flight of stairs? Running can really improve your lung capacity, breathing, and oxygen distribution.
• Running builds a healthy heart. This includes a slower heart rate (helping your heart live longer), improved bloodflow, and less toxicity in the body.