How To: Start Running
IntoFit | March 4th, 2009 | Workouts - Cardio | 7 Comments »
Want to start jogging or running and don’t know where to begin?
Running can be very hard on your joints so it’s important to take your time and and ease into. You have to make sure your body is ready.
- Here are some helpful tips:
- 1. Shoes are important.
It’s worth it to make a trip to a store that specializes in running so that they can make a proper assessment and help you find the right shoe that you would best benefit from.
- 2. Start out slow.
| Week One & Two | Week Three & Four | Week Five & Sixe |
|---|---|---|
| Walk 5 minutes | Walk 5 Minutes | Walk 5 Minutes |
| Jog 1 minute | Jog 2 minutes | Jog 3 Minutes |
| Walk 5 Minutes | Walk 5 Minutes | Walk 5 Minutes |
| Jog 1 minute | Jog 2 minutes | Jog 3 Minutes |
| Walk 5 minutes | Walk 5 Minutes | Walk 5 Minutes |
| Jog 1 minute | Jog 2 minutes | Jog 3 Minutes |
| Cool Down | Cool Down | Cool Down |
| Week Seven & Eight | Week Nine & Ten | Week Eleven & Twelve |
|---|---|---|
| Walk 4 minutes | Walk 3 Minutes | Walk 2 Minutes |
| Jog 3 minute | Jog 3 minutes | Jog 3 Minutes |
| Walk 4 Minutes | Walk 3 Minutes | Walk 2 Minutes |
| Jog 3 minute | Jog 3 minutes | Jog 3 Minutes |
| Walk 4 minutes | Walk 3 Minutes | Walk 2 Minutes |
| Jog 3 minute | Jog 3 minutes | Jog 3 Minutes |
| Cool Down | Cool Down | Cool Down |
| Week Thirteen & Foutreen | Week Sixteen & Seventeen |
|---|---|
| Walk 2 minutes | Walk 1 Minute |
| Jog 4 minute | Jog 5 minutes |
| Walk 2 Minutes | Walk 1 Minute |
| Jog 4 minute | Jog 5 minutes |
| Walk 2 minutes | Walk 1 Minute |
| Jog 4 minute | Jog 5 minutes |
| Walk 2 mintes | Walk 1 minute |
| Jog 4 Minutes | jog 5 minutes |
| Cool Down | Cool Down |
- Once you feel comfortable – try jogging for 20 minutes!
- 3. Listening to your body is the most important tip I can give you.
Your body will tell you when you have pushed yourself to far or if you can push yourself father. Just be aware of how you feel and listen.
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Very useful post.!! Shoes are most important to start running.
Great! Thanks for the feedback! Let me know if you have any further questions, or if you do start to implement some of my suggestions- keep me posted on how it goes.
What of the specific concerns for women and runnning. What are your thoughts on that? I’m a 44 yr old woman with more than a few extra pounds to lose. Is running a good idea for me? I’m not particularly athletic and haven’t really done much activity in years.
Hi Krista-
I would just take it really slowly. For the first few weeks just get on the treadmill or head outside and walk. Once you feel comfortable walking I would begin with the series that I talk about in the blog, but I would do a minute of power walking as opposed to jogging to start. Listen to your body. I would start out 2 times a week. Three tops. And I would alternate days so that you have a day of rest in between sessions. Once you have tried the power walking with the regular walking in between for a couple of weeks at 1 minute, try 2 minutes, then in a few weeks try 3 minutes and continue with the series but power walk instead of jog.
I can’t say 100% your O.K to jog because your not in front of me. But, if you feel like you can try to add a little jog into your routine, start from the beginning with a one minute jog and maybe stay here for more than 2 weeks. Take your time. You not trying to win a race. If your doing well at 1 minute twice a week for a few weeks, then you can try to add another minute and so on.
Once again, really make sure you have the right shoes (they are a worth while investment). As well, if you have flat feet you’ll want to be careful not to overdue it. The other thing I would watch out for while you are walking or jogging is to make sure your toes are pointed straight forward – try not to let them turn out or in. You want that knee in line with your second and third toe with every step.
The Elliptical is also a great machine – check out my “How To: Elliptical ” post. If you have any more questions, let me know. Bottom line – everyone is different and everyone responds differently to running. Some people have no problem with it, others simply can’t handle the stress it puts onto your joints. Best thing to do is just get moving. Start there. Walking has huge benefits.
Thanks for the reply Jessica!!
I’ve never tried the elliptical trainer I’ve been told the gate pattern is not very good (at least that’s what some fitness guy once told me I don’t know what that even means!)
I didn’t say it earlier but I’m not running for a marathon or anything like that I just want to drop a few pounds quickly, and I understand this is the best way to do it.
Thanks again for your response
No Problem, Krista! The best thing to do is to get moving. Feel free to continue to use this sight as a reference. Do what you can. Running works for some, not for others which is why it’s always important to get your doctors opinon before engaging in any physical activy.
Good Luck!
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