Running for Beginners

Recent studies have shown that older people who run are healthier than those who don’t. I bet this holds true for any kind of physical activity because incorporating exercise into your life has a lot of health benefits no matter how old you are. Anyway, it turns out that joggers have a slower onset of disabilities as they get older. Good motivation to get out those running shoes, huh?

I’ve wanted to start jogging for about two years now (ever since I made a commitment to myself to live a healthier lifestyle). I tried to start running a couple of times, but it never stuck. Well, guess what? I have successfully started jogging on a regular basis.

Don't forget to warm up, cool down, and stretch!

Busy schedule? Try to fit in ten minute sessions of exercise three times a day.

Use the talk test to find out if you are working at the best intensity. You are over-exerting yourself if you cannot carry on a light conversation while exercising.

When you first begin running, you need to do it slowly so that you can build up your stamina. Even if you have all of the willpower in the world, you will find it difficult to go from a couch potato to a marathon runner over night. Plus, if you don’t take it slowly, you could hurt yourself.

I have three different approaches for beginning runners to try. All three work, but you have to choose the one that works best for you.

Option 1: Run Straight, Walk Corners

This option is for people who have access to a track. The process is simple: run whenever the path is straight, but slow down to a walk when you approach the corners. When you feel comfortable, increase the number of laps you do. After time goes on, you will find that you can start jogging some of the corners, until you end up jogging the entire time. Remember to take it slowly.

Option 2: Walk Two Minutes, Run Three Minutes

This is for someone who doesn’t have access to a track and is too free-spirited for the training offered in option 3. Basically, start out jogging by alternating between walking and jogging. As the days go by, you can start walking less and jogging more. Eventually you will be running the entire time.

If you are like me, you need something a bit more regimented to keep on track (pun intended). I found a fabulous training program at www.sparkpeople.com, which has worked out for me. You will want to complete the workout three times per week (not three days in a row), while incorporating other kinds of physical activity in on the between days.

Week 1: Walk 4 minutes, jog 1 minute. Repeat this four times for a total of 20 minutes.

Week 2: Walk 3 minutes, jog 2 minutes. Repeat this five times for a total of 25 minutes.

Week 3: Walk 3 minutes, jog 2 minutes. Repeat this six times for a total of 30 minutes.

Week 4: Walk 2 minutes, jog 3 minutes. Repeat this five times for a total of 25 minutes.

Week 5: Walk 2 minutes, jog 3 minutes. Repeat this six times for a total of 30 minutes.

Week 6: Walk 1 minute, jog 3 minutes. Repeat this eight times for a total of 32 minutes.

Week 7: Walk 1 minute, jog 4 minutes. Repeat this seven times for a total of 35 minutes.

Week 8: Walk 1 minute, jog 4 minutes. Repeat this eight times for a total of 40 minutes.

By week 9, you will be jogging along.

Whether you walk, take fitness classes, swim, or run a 5k, exercise is an important part of a healthy lifestyle. Physical activity of any kind helps you be a healthier person.

Running shoes can be expensive, but finding the right ones for your feet is very important. If you go to a running store (or even a sports store), they will have you get on a treadmill so the perfect shoe can be found for your stride.

The perfect pair of running shoes is too expensive? Well, don't tell anyone I told you to do this, but go get fitted for the right shoe anyway...then find it online for a lot less. I know, it does seem unfair to use a store's expertise to help you find the perfect shoe, but it is a lot easier on your budget.