How to Start Running

Use the walk/jog method and these beginner tips to learn how to start running.

Be patient, keep at it, and you'll be on your way. So many people begin with the best of intentions and encouragement from other runners.

Photo courtesy of Thomas Hawk

They get bored or burned out, never get in shape and never experience the actual joy of running.

Too bad because running’s a great way to stay in shape, surprisingly fun, even a passion.

But you have to get started and keep going.

Talk to your Doc
Warm Up Exercises
Walk Jog Walk
How Often
Cool Down
Next Steps

Talk to your Doc

Get clearance from your physician before starting any exercise program. Most women are pretty good at getting regular health checkups, so for peace of mind have one before you get started. This is important if your family has a history of chronic disease or if you have/are:

Heart Problems, Breathing Problems, High Blood Pressure, High Cholesterol, Chronic Illness or Condition, Recent Surgery, Pregnancy (now or recently), Chronic Injury (back, muscle, joint), A Smoker, Overweight, Over 40 years of age.

Warm Up Exercises

Begin with a series of warm up exercises to get the blood pumping and muscles ready for your walk jog routine. Here are some warm up exercises that only take a few minutes to do.

Walk Jog Walk

This is one of the easiest ways to learn how to start running. After the warm up exercises start with 10 minutes of brisk walking. You're not strolling here, pump your arms and walk with purpose. You want to increase your heart rate and breathing.

Then start jogging for one minute followed by another five minutes of fast walking. Repeat this sequence until you've been exercising for 20-30 minutes.

As you build your fitness, gradually extend the time you jog and shorten the time you spend walking e.g. two minutes jogging followed by four minutes walking, three minutes jogging followed by three minutes walking, etc.

Your goal is to build up slowly to reduce your chances of soreness and injury. Otherwise you'll only get discouraged and might quit.

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How Often

For the first few weeks as you learn how to start running, Walk Jog Walk, every other day with at least one rest day between workouts. At the most, walk jog walk, only four days a week. For fun and a little variety try some of these cross training options on your rest days.

Cool Down

Try not to finish your run suddenly, walk for a few minutes to cool down and let your body adjust. After your workout while your muscles are warm, do some stretching to increase flexibility and prevent muscle soreness and injury. Focus on the muscles and tendons that you use while running: Achilles Tendon, Calves, Quadriceps, Hamstrings, Feet and Lower Back.

Next Steps

Here are some more tips on how to run.

Now that you've started here's a Beginner Running Program to help keep you going.

Subscribe to our Running Shorts ezine for more free advice.

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