How to Start Running (or another exercise program)

Material below courtesy of Ellen Sims, LMP, CCST.

Questions to ask
before getting started

  • Solo, buddy, or group?
  • Indoors vs. outdoors?
  • What's your goal/intention for running?
  • What are your health problems and concerns?

Exercise quizzes:

Running Plans

Example Plan 1 (Active.com)

Commitment - 30 min, 3 days a week, for 3 months

  • Walk for 5 min warm up and 5 min cool down
  • For the remining 20 min, run/jog/walk: run till you are just outside your comfort zone then walk till you regain your breath. Then run again. Repeat this for 20 min.

Example Plan 2 (Runner's World)

Commitment - 30 min, 3 days a week, for 7 weeks

  • Week 1: Run 2 min, walk 3 min; repeat 6 times
  • Week 2: Run 3 min, walk 3 min; repeat 5 times
  • Week 3: Run 5 min, walk 2 min; repeat 4 times
  • Week 4: Run 7 min, walk 3 min; repeat 3 times
  • Week 5: Run 8 min, walk 2 min; repeat 3 times
  • Week 6: Run 9 min, walk 1 min; repeat 3 times
  • Week 7: Run 30 minutes

Stay Motivated!

Success: set a marker - just get there. Once there, set a new one. Make them easy and accomplishable.

Reward: treat yourself afterward or at end of week - nice dinner, new exercise top, chocolate, ice cream, etc.

  • Running is the biggest burner of calories
  • Doesn't cost much - just shoes and determination/motivation
  • Helps lungs, heart, body and decreases chances for heart disease, diabetes, and many more
  • Increases endorphins in body= feel good hormones and decreases stress
  • A good bone builder
  • Increases circulation in body
  • If it is a day to run but you are tired and not feeling it, at least go for a walk. Keep the commitment of days.
  • Have a buddy
  • Try a new activity- swim, play a sport, yoga, etc.
  • Sign up for a 5k race
  • Do a charity run

Injury Prevention and Recovery

  • Body mechanics - knees not past toes
  • Land midstance - don't make strides too long
  • Stretch/yoga - don't overstretch
  • Hydrate!
  • Eat healthy - food is fuel

Free Apps

  • Nike running
  • Fitness buddy
  • Map my run
  • Map my fitness
  • Fit bit

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