Comments

1. Elaine says:

   March 8, 2010 at 12:01 am

   You should aim to run 20 mins a day. You can start by run 1 min walk 1 min and repeat that until you reach 20 minutes. Do that 3 times a week. Once you get comfortable with that, you can increase the run mins, ie run 2 mins, walk 1 min.

   It’s a personal preference if you want to run with music. It helps some people keep their mind off what their doing. You can try it out. Load your ipod with your favourite songs and head out for a run.

   Hope that helps,
   Elaine
   http://www.truerunning.com
2. RB says:

   March 8, 2010 at 12:01 am

   I don’t know if this is proper or not, but what I did was I found about a 3 mile course and started out by running and walking the course. Gradually I got to where I could run the whole way. I then started to go farther and farther…
3. bushman10000 says:

   March 8, 2010 at 12:01 am

   I have developed running schedules especially aimed at beginners. These beginner running programs will accomplish many things for you. They will:

   Increase your fitness

   Help you lose weight

   Give you a slow and sound build-up thereby reducing the risk of injuries

   Too many beginning runners do too much running too soon and stop within weeks because of injuries. Not you though!

   Some people will never start their exercise program, because they don’t know how to start running.
   All my beginner’s running schedules consist of both running and walking. When you start off, especially when you are completely untrained, you will not be able to run far distances.
   Moreover it is not wise to do so, because you put yourself at the risk of running injuries and health problems.

   Therefore, start slowly and find out you can still make fantastic progress in just a matter of weeks! My beginner running programs can help you get there! And when you get stuck, you can always check out the Running Programs FAQ or ask a question yourself. An obvious factor which many beginning runners will monitor is their weight. Another one, often forgotten is your heart rate.

   Running is a cardiovascular activity. It trains your heart. Your heart pumps blood through your body. A result of proper exercise is that your heart will be able to pump more blood through your body with every heart beat. So it will need less beats to do the same amount of work for you.

   Regularly check your pulse and see if you are improving. For fair comparison you need to check your pulse under the same conditions everytime

   So the best moment is early in the morning, just after you have woken up, but haven’t gotten out of bed yet. Count the beats during ten seconds and multiply with six to calculate the number of beats per minute. You should see a steady improvement in your pulse. Maybe not from day to day. But you will definitely see your pulse improve over longer periods of time; i.e. weeks or months.
   So do not get discouraged too quickly !

   if your pulse is higher (5 to 8 beats per minute) today than yesterday instead of lower this could mean you are overdoing it. Take a rest today and check your pulse again the next day. When it is back to its old level you are ready for your next hard run again.

   Of course, when you run you are bound to get tired and experience muscle pains afterwards. That’s fine. To a certain extent. However, when you, during or after your run, feel dizzy, or when you experience pain in your chest area, your back or your legs, beware !
   Take it real easy:

   Another cause of problems with beginning runners is that they start at a too high intensity. They decide on a certain running route and measure their time on every run. Everything needs to be speed, speed, speed. If you are a starter, you are far better off by low intensity runs for a number of reasons :

   (Too) fast running is much more strenuous on the body. If you go too fast too early you will end up with injuries.

   Paradoxically the slower you go in the beginning, the faster you will be in the end. Base building is considered to be single most essential part of your running. This means easy running (the pace where you could maintain conversation).

   Eventually you will be able to go longer and further if you do your runs at low intensity.

   You will avoid overtraining. If you tell yourself at the end of your running workout ‘I could have gone for a bit longer’ then you have been running at the right pace.

   Regular workouts are an important key to your progress. When running for fitness it is far better to workout three or four times a week for thirty minutes than to do one two-hour training per week. Make sure that you follow a good running schedule which takes care of a slow and regular build up.
4. Fredie says:

   March 8, 2010 at 12:01 am

   Start out running 10 minutes. Then build up by 5 mins per time. Try listening to music and try withoujt
5. navyrecruiter says:

   March 8, 2010 at 5:33 pm

   this is what i did after coming off a big lazy spree and was in really bad cardio-shape…and it's really easy… and everybody has their own preferences so this might work for some and not for others.  i really hate running on treadmills, because to me watching the min and the distance creep upwards just makes it seem like it is taking so long.
   Get in your car and drive 1/2 mile away from your house, so now you know where the 1/2 mile mark is during your run.  when you are first starting off run to that mark and back to your house…their you go that's one mile and you are at your house where you can drink your water and lay back down to recover. force yourself to do that everyday for about a week or two. you will soon finding your energy start to climp alot, then waking up early to do your run will start becoming alot easier ( more like an addiction ) after your 2nd week bump it up to 1 1/2 miles and increase 1/2 a mile every week or two.  also during your run back to the house you start pushing your self harder cuz you know that home is right their. it helps me it may help somebody else.