So You Want To Start Running But You Don't Know How

I've heard a lot of people say they would like to start jogging, but they are not really sure what they are doing and get discourage and quit after a week. It seems pretty simple. Put on some exercise clothes, stretch out a little and start putting one foot in front of the other. The key is to set a goal before you start. That way you can track your progress and keep improving.

Here is a beginner running program to help you start:

1. Week one: Walk for six minutes, then jog at an easy pace for one minute. Repeat three times. Aim for three sessions with that same sequence for week one.
   
2. Week two: Walk for five minutes, then jog for two minutes. Repeat three times. Aim to do three sessions in week two.
3. Week three: Walk for three minutes, then jog for four minutes. Repeat four times. Aim for three sessions in week three.
4. Week four: Walk for two minutes, then jog for five minutes. Repeat four times. Shoot for three of those sessions in week four.
5. Week five: Walk for two minutes, then jog for eight minutes. Repeat three times. Do three of those sessions in week five.
6. Week six: Walk for two minutes, then jog for nine minutes. Repeat three times. Try to do three sessions for week six.
7. Week seven: Walk for one minute, then jog for 11 minutes. Repeat three times. Do three sessions this week.
8. Week eight: Congratulations on making it to week eight! For your first run this week, try walking for five minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping. Aim to run for 30 minutes three times a week, and you'll notice that your stamina and fitness will continue to improve. Soon you'll be ready to run your first 5K!
   

Tips:

1. Use your breathing as your guide when running. You should be able to carry on a conversation while running and your breathing shouldn't be heavy.
2. Drink water at the end of your workouts to rehydrate. If it's hot and humid, you should also drink some water (about 4-6 ounces) halfway through your workout.
3. Make sure to stretch before and especially after the run. Stretching after the run will help your muscles recover from the workout they just received and you will be less sore.
4. Make sure to keep a log. Write down how far you ran, how you felt, what you ate before, what the weather was like, etc. All this will help you keep improving.

Let me know if you start this program or have any questions I can answer. I would like to hear from you. Good Luck!!


Mark