Start Running

STEPS

1. Plan to spend 20-30 minutes at a time three days each week. Space out the days to allow for recovery time.
2. Stretch after a run. Stretch out each muscle group, holding each stretch for at least 15 seconds.
3. Run with good form. Keep your arms at waist level, relax your hands, and maintain good posture.
   • DON'T pump your arms across your chest.
   • Avoid bouncing and try to land softly to reduce joint impact.
4. Try to land on your heel first, running on your toes will hurt your shins and your calves will get tight.
5. Breathe. Breathe naturally or focus on a breathing technique. Inhale through the nose, and exhale through an open mouth. Your nose is a good filter for air, which prevents you from accidentally swallowing bugs. Exhaling through your mouth allows your body to get rid of more carbon dioxide and heat with less effort.
6. Enjoy yourself! Running is a great way to get fit or stay in shape while clearing your mind or taking time to think while your body goes through the natural, repetitive motions.
7. Make running a habit.

WARNINGS

• Always stretch after you run. Stretching your muscles will allow them to become stronger/faster. Pre-run stretching, while not inherently unsafe, is more likely to cause injury if not preceded by a warm-up.
• Consult a physician or other health-care professional before beginning any running program. This is most important if you are over 35, have bone or joint problems such as arthritis, or have risk factors for heart disease.
• Don't feel pressured to continue faster than you're able. Repeat weeks and move ahead only when you feel you're ready.
• Don't skip the warm-up, and be sure to walk for a bit when you've finished, allowing your body time to cool down gradually.
• Always consume adequate amounts of fluids before, after, and during (if runs last more than 45 minutes), especially in the heat. If you feel thirsty, you are already dehydrated.
• Carry some sort of ID and consider bringing a cell phone with you should you need help.

TIPS

• Obtain some good running shoes. It's a good idea to have yourself fitted at a running store, as different shoes are designed for different types of feet. A good running store can test you to make sure you get the right shoe (bring along a used pair so they can tell from the wear pattern as well).
• If you are running in a straight line, get your goal in sight and mentally jog yourself there beforehand.
• Ease into your running program. You can go from inactivity to running 3 miles (5 kilometres) on a regular basis in just two months. Don't skip ahead in the program, even if you are already physically fit or otherwise feel you can. Two months is not that long!
• Don't worry about speed at first. You're not running a race yet; you're increasing your fitness level. For now, focus on gradually increasing the time or distance you run.
• Don't start off your runs too fast, try to keep an even pace throughout. You should be able to talk comfortably while running; slow it down if you're running out of breath.
• Running with a partner or group can increase your motivation to run.
• A "running buddy" can really help you make running a habit. Make sure you are working at the same fitness levels and agree on your running plan. When running with a group, try to keep pace with the others, accelerate when they do but only if you feel comfortable. Don't force yourself.
• Avoid shin splints, which could otherwise delay your running routine for months while you recover. Shin splints result from the imbalance in strength between your Calf and opposing muscle groups. Stretching the muscles once warm and strengthening them on off days can save you a lot of pain.
• For additional challenge, try running up and down hills or at the beach. Gradually find slopes that are steeper.