What is the best way to get back into running?
Posted by Ray Gill
Filed under Running Answers
I am really out of shape, and I need to do something about it. What do you recommend the best way to start a running program again? I havent really ran in about 5 years if that helps.
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Gradually and build it up over a month or so.
1) Go outside.
2) Run somewhere.
3) Run back.
Every day you should run a little bit. eventually start running more and more. Try doing the treadmill.
Do a lot of exercise. Do push ups, Sit Ups, Jumping Jacks, and all that is needed. go to http://living-well.com and try to eat healthy! Saving up progress bit by bit you will get better at running!
Reading a good book like "Born to Run" by Christopher McDougall might help motivate and inspire you. Make some goals for yourself. Check out Runnersworld.com for training plans, motivational articles and blogs. Once you start running regularly again, it should do wonders for your energy level. Good luck!
You've gotta WANT to, first off… which it sounds like you do. Secondly, you cannot lose that. So don't get too overzealous in the beginning and try to do too much. Telling you exactly how much you need to run each day is a bit difficult to do and needs to be based on your individual history (how much were you running when you were five years ago, etc.).
Simply, you must make it a habit. That is the first battle, moreso than "how much" should I do it. Taking walking breaks is OK! The point is that you need to just get out each day and make it a routine. In my experience it has always taken about 21 days to really create a habit of running (and for some significant physiological changes to begin taking place that make running easier/more enjoyable as well). Don't worry about people who say "start with three days running this week, then add a fourth, etc." That can kill your enthusiasm for it if you take "forced" days off. If you are getting ready to do a run during one of these first three weeks and you truly need a day off, just go for a walk. Keep the routine. (You shouldn't be running so hard/far/much in those first three weeks that you are too tired or broken down, anyway. Again, walking breaks are ok, as long as they're for the point of keeping your running part more quality and aren't because you just are being lazy.)