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| How to Start Running Now First see your doctor before you start running. it is stongly advised that every, regardless of age, go see thier doctor for a checup (and perhaps a cardiovascular stress test) before they start running or begin any new exercise program. This is especially important if you are a smoker or overweight. when you see your doctor, you just need to tell him/her that you are planning to start running. Let them know that you have a training plan is designed for beginers. you may also want to take a copy of this plan with you to show your doctor. Week 1: Let's Get Started Running for Beginners. 1. Set aside 20 minutes on 2 different days. 2. When it's time, put on your watch and your shoes and start your twenty minutes timer. 3. Head out the door and walk for awhile. (Walk for at least 5 minutes.) 4. Then run at a comfortable pace. Walk when you need to and rhen run again when you can. 5. when the timers goes off, walk for few minutes and you're done! Week 2: Begin Running Easily 1. set aside 20 miutes on 2 different days. When it's time, put on your watch and shoes and start your twenty minute timer, the same as before. 2. Head out the door and walk for 5 min. 3. Run at a comfortable pace (but don't dispair if you cannot go far). Walk when you need to, but run again as soon as you can. Try to run more this week than you did last week. 4. When the timer goes off, walk for a few minutes and you're done! Week 3: You Can Do This Beginner Running Program! 1. Set aside 30 minutes on 2 different days. When it's time, get ready, setting your timer for 30 minutes this time. 2. Head out the door and walk for 5 min. 3. Run at a comfortable pace. Walk when you need to, but run again as soon as you can. 4. When the timer goes off, walk for a few minutes and you're done! Week 4: You're Halfway Through Your Runs! Repeat the run from week 3: 1. Set aside 30 minutes on 2 different days. When it's time, get ready, setting your timer for 30 minutes this time. 2. Head out the door and walk for 5 min. 3. Run at a comfortable pace. Walk when you need to, but run again as soon as you can. 4. When the timer goes off, walk for a few minutes and you're done! Way to Go! You've run for 1 month and you're doing great! keep it up! Week 5: You're A Running Maniac! 1. Set aside 20 minutes for running on 3 different days. When it's time, get ready, setting your time for only 20 minutes this time. 2. Head out the door and walk for 5 min. 3. Run at a comfortable pac. Walk when you need to, but start running again as soon as you can. Try to really run as mush as possible; remember your runs are shorter this week than the last two weeks. 4. When the timer goes off, wlak for a few minutes and you're done! Week 6: Jogging Your Way To Success! 1. Set aside 30 minutes on 3 different days. You should Know the drill now. 2. Head out the door and walk for 5 min. 3. Run, wlaking when you need to. Don't be discouraged if you are walking more than are you jogging. It may take your body time to adapt, depending on what it is accustomed to. 4. When the timer goes off, walk for a few minutes and you're done! Week 7: This Running Program is almost Over! Repeat Week 6: 1. Set aside 30 minutes on 3 different days. You should Know the drill now. 2. Head out the door and walk for 5 min. 3. Run, wlaking when you need to. Don't be discouraged if you are walking more than are you jogging. It may take your body time to adapt, depending on what it is accustomed to. 4. When the timer goes off, walk for a few minutes and you're done! Week 8: Your Last Week of this Running Training! Congratulations! you made it to the last week of this running training! 1. set aside 30 minutes on 4 different days. You should know the drill now. 2. Walk for 5 min. 3. Run, walking when you need to. 4. When the timer goes off, walk for a few minutes and you're done! Great job!! now you're ready to move on to different running training. You can just decide to run/walk for 30 min (or however long you choose) a certain amount of times per week, or you could pick a goal (like a 5k) and find a new program to follow. |