Running for Beginners

Dave in Portland says on July 18th, 2006 at 3:41 pm

Met John Bingham once – nice guy.

I started out with a run/walk program almost a year ago – it works. I’m running 5-6 miles at a time now.

Other tips:
-Get something to help motivate you to run like a gps device that tells you how far you’ve gone. Garmin makes them specifically for runners, but I’m sure there are options. It helps me because it means I can run/walk ANYWHERE and know how far I’ve gone.
-iPods are great for running. Music doesn’t work for me when I’m running, but podcasts and audio books are great to help make a run mentally productive and keep my mind off the potential tedium.
-Don’t be afraid to take at least a day off between sessions. Everyone’s different, but when I try to run every day I don’t recover enough and I end up hurt.

Take care,
Dave

Tim Freund says on July 18th, 2006 at 8:35 pm

While on the cross country team in high school we were highly encouraged to go to a local shoe store owned by a runner. His staff would look at the wear pattern on your current pair of shoes (running or street) and suggest two or three pairs to try on for a walk around the block.

I didn’t buy my shoes there one year, and I saved $10.00. My knees also hurt like heck about half way through the season, and I lost the $10.00 in aspirin and ice packs.

Find the right shoe store and you’ll get the right shoes.

Alfie John says on July 19th, 2006 at 3:14 am

I find that the reason I will stop running is boredom. What I have found really useful to stop “Are we there yet” syndrom is to listen to really interesting podcasts. Political/talkback and business podcasts works best for me :)

grant says on July 19th, 2006 at 4:25 am

Eat ultra-high fiber cereal several times each week and try to get on a schedule where you empty your bowel before you run.

Kind of gross, but it does help.

仪表 says on July 19th, 2006 at 5:37 am

I started out with a run/walk program almost a year ago – it works. I’m running 5-6 miles at a time now.

Nate says on July 19th, 2006 at 7:57 am

I’ve found that using a heart-rate monitor is a great way to avoid over-exerting yourself. When I run, especially when getting back into a routine, say, after winter, I tend to go out waay to fast and bonk late. With a monitor, I know exactly when I need to slow down or walk.

Ryan says on July 19th, 2006 at 9:27 am

Danger! Danger!

That is my foot. 2 1/2 months ago. I now have a pin connecting my fifth metatarsal together. This was caused by stress fractures from running. I was training for a full contact martial arts event, and started running to get my cardio up. I was running with smaller guys, as I am 6′2″ 250lbs, at 19% bodyfat. I severely suppinate when I run. Please, please, please go to a running store and get fitted for the right shoes. I was running in New Balance 603’s, and I have been in a cast for 2 1/2 months because I didn’t heed this advice.

good luck man, I’ll be listening.

Ryan says on July 19th, 2006 at 9:28 am

Heh, picture no worky.

Go to my website and search for broken foot to see the X-Ray from the hospital. THey gave it to me on CDR!

Life Coach says on July 19th, 2006 at 10:18 am

As an ex-exercise physiologist, you missed a step in the running/jogging process – the warm up. A brisk walk of 5 mins is vital to getting your muscles warmed up and a smooth transition for your heart and lungs into a heavier work load. A 5 minute walk to cool down is also essential to prevent cramping and eliminate lactic acid and other exercise byproducts from the muscles.

Also, if your objective is to gain aerobic benefits from such a regime, a MINIMUM of 30 mins of workload is required to maintain a current fitness level. More is needed to improve.

Heart monitors are great toys for runners, but, often runners work at too high of a heart rate. yes, 85% of maximum predicted heart rate is the top of a training range. Above that and you’re back in an anaerobic state. 65 to 70% of Max Predicted Heart Rate is the perfect training range. Perceived exertion is far superior to heart rate as a gauge to stay in a training range. You should be able to speak a sentence while walking, running or doing any aerobic exercise. If you can spit out only a couple words, you’re working too hard. If you can burst into song, you’re not working hard enough.

A quicker way to build up to an aerobic program is to walk 5 minutes to warm up with a 5 minute walk then time for how long you can comfortably run. (time it to the second) Then cool down for 5 mins. That’s your base training range. Your body does not notice a 10% increase in work load, so, providing you run at the same pace daily, you can effectively add maximum of 10% of your running time daily to your total running. Which mean is you start out running just 2 minutes your first time out, you’ll be running 30 minutes a month later. This method is particularly effective working on a treadmill.

ChrisBrogan says on July 19th, 2006 at 11:37 am

Oh no I didnt:

Warm up by walking briskly for 2 minutes, maybe 3. Then, start this:

* 1R , 4W x 6 times. Week 1
* 1R , 3W x 7 times. Week 2

A-ha!

–Chris… : )

Jeff says on July 19th, 2006 at 1:28 pm

Can anyone suggest how to get over the burning calves that’s common when starting out?

Thanks!

GreenLantern says on July 19th, 2006 at 1:39 pm

Hey there! I love the article. It get’s me all inspired to get out there and start running. However, I have been down this road before. I’ll get out there and run, but it just seems like the more I do it, the more it becomes a chore, and less of something I actually want to do. I can’t seem to figure out how to get myself motivated to run every day. Any insight into this problem?

david says on July 19th, 2006 at 1:47 pm

Seriously good stuff guys. I am working my way down from an impressive 330 lbs and I have recently picked up a running program similar to the ones mentioned above. I will definately be buying myself a new pair of shoes for my birthday :-D

Thanks,

David

Steve says on July 19th, 2006 at 2:23 pm

Jeff,

drink enough water and stretch. hydration and stretching are two things people always forget but are vitally important. How much water you need will vary, but until you know your personal hydration level my advice is to drink a lot more than you think you need. It’s also good to drink a few cups of water before starting. Eventually you’ll know your personal hydration needs. Your should also start to be able to physically feel the difference between when your properly hydrated and not during your regular day.
I’ve gotten to the point where I drink >64oz of water and I feel water withdrawel if I haven’t had enough water.

then stretch, as you begin stretching will need to come sooner, but at first do a 5minute warmup walk, stretch, then do a 2-3mins of walking before starting this routine. Eventually you’ll need to wait longer for your muscles to be warmed up to the point of requiring stretching. My h.s. track coach used to say between 1-2mi of running is enough time for a runner to get his muscles warmed up enough for stretching.

Steve

Alon says on July 19th, 2006 at 2:59 pm

Yes, the benefits of stretching can’t be overstated. Aside from the fact that stretching helps you prevent injuries, it also will keep you motivated to run every day. I have been running for years (on and off) and I know the hardest thing to do is go out for a run a day or two after not stretching, when your legs are sore and tight.

Good luck, this sounds like a really good program!

Alon

Trae McCombs says on July 19th, 2006 at 3:47 pm

http://fitgeek.org/

If you are interested in meeting other geeks who are into fitness(or trying to) check this site out. {yes, the design sucks, I am in the process of re-doing it}

#fitgeek on irc.freenode.net is where we hang out if you are into the whole irc thing. :)

Trae McCombs says on July 19th, 2006 at 3:49 pm

Oh, sorry, one last thing and a point of reference… I was about 60lbs overweight, couldn’t run a mile. I got off my butt in Jan 2004, and by Nov 2005 I completed my first Ironman :)

Never let anyone tell you you can’t do anything. You set your mind to do it, and you can! Just start small, start slow… and keep it up!

Brian says on July 19th, 2006 at 3:52 pm

In February 2004 I weighed 205lbs down from the chubby 230lbs that I weighed in 2002. The first loss was simply from lifestyle changes and a very poor diet. For being 5′7, I was grossly overweight even at 205lbs. Than one day, I decided to get healthy and literally stepped outside and began to jog.

Since than, I have lost about 50lbs and have maintained a weight of 150lbs. I feel great and have gained a great amount of confidence and vitality. People often ask me how I did it.

1) Stick with it. Find a reason to want to go running. I run outside and enjoy the sights and love the feeling I get when I’m finished. Find out what motivates you.

2) Plan a diet… or don’t. I slowly developed a diet that worked for me. Stay clear of fad diets. The important thing is to make sure you are getting enough calories for your body type. Eat the foods you want, when you want. Just be responsible about it and with an excercise plan things will work themselves out.

3) Get an iPod. Okay, I don’t work for Apple and really, any mp3 player would work. But my point here is that make your workout fun. Watch TV when you’re on your treadmill, or load up your favorite songs on your player. Make it a good time.

4) Watch your progress but don’t stress yourself if you see none immediatly. Don’t wait for results and you’ll start noticing them all the time. Make sure you celebrate your results. It’s okay to be proud.

Andy says on July 19th, 2006 at 4:07 pm

Jeff,

The best way to get past the burning (beyond proper hydration as mentioned) is all mental! I use to run a lot and am about to get back on it but what always worked for me was mentally tuning it out. If you can do that it will only be a few minutes before you breakthrough to a new level where you feel refresehed and feel like you can run forever. Being mentally strong is a huge part

D Unit says on July 19th, 2006 at 4:14 pm

The whole stretching thing was debunked in several medical papers. Pre-exercise stretching does not reduce injuries, and post-exercise stretching does not reduce soreness:
http://www.ncbi.nlm.nih.gov/en.....t=Abstract
http://bmj.bmjjournals.com/cgi.....5/7362/0/b
http://www.pubmedcentral.gov/a.....id=1123979

I am similarly suspicious of the claims made that warming up and cooling down will reduce injury and/or increase performance. Physiologically, I don’t see how this would make any difference. Have there been any studies on the effects of warming up and/or cooling down?

Peter says on July 19th, 2006 at 4:39 pm

Regarding burning calves, esp. calf-cramps:
1) Strech. Stretching is very important. You can Google search for proper stretching techniques.
2) Water. Keep hydrated throughout the day, not just right before you run. Drinking lots of water does many great things for your body and will assist you in losing weight.
3) Warm up before running. As stated above, 5 min brisk walking is good.
4) Vitamins. Potassium & Magnesium will help prevent cramps. Bananas are a great source of potassium, and I take a daily multi-vitamin to supply myself with magnesium.
5) Stop running and start walking when you feel a cramp coming on. It is important not to stop completely if at all possible. Stretch lightly and walk around a lot. Then go back and redo steps 1-4 for your next attempt.

Chris Farrugia says on July 19th, 2006 at 6:16 pm

I have to tell you. I read this article just because I saw a link to it. Just read through all of the comments and if nothing else, it inspired me to get out there and run! I’m 6′2″, just shy of 200lb so I could definitely use the exercise. Thanks for posting this! I’m ready to get out there!

Jan says on July 19th, 2006 at 8:22 pm

This is exactly what I need to get started.
When I was first drafted I received a sheet like this, and when I recently wanted to start working out again I really missed this and never got around to finding a proper introductory sheet. Thank you, sir. I will be buying new shoes at first sign of plus on my bank account – and I will be taking my girlfriend with me.

Jan says on July 19th, 2006 at 8:23 pm

(and yes, I know that my above post indicates that I am lazy, and who’s to say it’s wrong of the post to indicate that?)

Matthew says on July 19th, 2006 at 8:49 pm

I went from being a couch potato to running a marathon in about a year, but the high distance training, and ultimately the marathon caused me to develop plantar fasciitis. I was hobbled, and back to couch potato status within a year. I finally got surgery on my feet and am recovering but still can’t run. I found that I was pronating severely and never wore arch supports, putting an incredible strain on my plantar fascia. I HIGHLY recommend going to a running specific shoe store and getting fitted for some quality suportive insoles along with your shoes, especially if your arch flattens when you stand. Find something that supports your feet. Superfeet and Mozsquito insoles are very high quality, in addition many stores, such as the Good Feet store will customize an insole for far less money than a podiatrist would charge you. This can fix numerous biomechanical problems and can mean a world of difference in comfort, injury prevention, and performance. I am sticking to cycling for now, but hopefully I will be able to run again soon, and when I try it again, I will be doing it right.

Jay says on July 19th, 2006 at 9:09 pm

Three things a runner needs: Footwear, form, food.
I do dynamic stretching (essentially a brisk walk) before running, then do static stretching after the run.
My calves only bother me when I’ve eaten too much salt or carbs over the prior day or two, but usually my calves are pretty relaxed after running.

John says on July 19th, 2006 at 9:28 pm

So … maybe I missed it, but how often are you supposed to run per week? You list a training schedule per week. Is that every day of the week? One day a week? I’m guessing it’s somewhere in between, but I can’t see it.

The Joggler says on July 20th, 2006 at 12:56 am

To train for a marathon, I run 6 or more times per week. In my early years of running, it was 15 minutes a day, 5 days a week.

If running just isn’t interesting enough for you, you should try joggling, the sport of the future.

http://justyouraveragejoggler.wordpress.com

ragintajin says on July 20th, 2006 at 2:28 am

Back in spring I tried to get myself back into running but the big motivation killer is the really bad back pain I get when I run. Not to mention my creaky knees from my high school football days. If I didn’t have that pain, I’d certainly have more motivation. Do any of you guys have any suggestions (for a guy that can’t afford a gym membership)?

Santino says on July 20th, 2006 at 6:12 am

I am a bit confused about the schedule as well. Am I interpreting this right ?

1 minute run, 4 minute walk repeated 6 times per each day of week 1

1 minute run, 3 minute walk repeated 7 times per each day of week 2

I don’t quite understand the multiples of 30 minutes though.

Help!

Thanks

Chris Brogan... says on July 20th, 2006 at 6:30 am

The amounts end up equalling 30 minutes roughly each time. Here would be a whole session:

Warmup 3-5 minutes brisk walk. 1 minute run, 4 minute walk, 1 minute run, 4 minute walk, 1 minute run, 4 minute walk, 1 minute run, 4 minute walk, 1 minute run, 4 minute walk. 3 minute cool down

That’s 30 minutes of run-walk plus 6 minutes of warming up and cooling down.

Make sense?

Steve says on July 20th, 2006 at 7:39 am

Great article, I tried posting a trackback but couldn’t get it to work. I’ve linked to this post (and to Fat Guy Gets Fit) from this post on my blog which covers inspirational fitness and health tips.
http://www.training-time.com/i.....mp;lang=en

robert says on July 25th, 2006 at 5:03 pm

ok, this make me a doofus. but the formula “1R , 4W x 6 times” is confusing me. is it 1R, 4W 6 times per session? or 1W, 4R 6 times a week?

my mind works like i run, slowly.

Randy says on July 30th, 2006 at 2:43 am

Been running for over 30 years, with some marathons and half marathons thrown in with numberous 10Ks and 5Ks. Started having some post race back pain so listened to a friend’s advice to run on softer surfaces. Now I mix my training up and try to do half of my runs on grass or dirt (next to a country road or on a trail). Now my back pain has completely disappeared.

Best advice for a beginner: (1) buy your shoes from a running store (look in yellow pages), (2) don’t overdo it. If you get tired its ok to walk. You will still improve. If you push it too hard too soon you will just quit anyways., (3) Id start off with 3 days of running a week and do at least 30 minutes on each of those days. As it gets easier add another day or more time. But to avoid injuries dont jump the days or mileage up too fast.

These were all things that I learned the hard way. I started running in a pair of Kmart tennis shoes (boy, did my feet hurt). Training for my first marathon I overdid my mileage (too much too quick) and after the race couldnt run for 4 months due to a knee injury. So geez, dont be stupid like me and take it easy. You will last longer and have many years of pain free running.

Paula says on July 30th, 2006 at 6:09 pm

Alright so i just started to run about a month ago with this program. and what i learned from it is that when you start to run you’ve got to feel comfortable and not just base the running on how far you’re running. you know what i mean? I think you’ll go farther if you feel as if you’re running a mile and not actually thinking you will.

Connie says on July 31st, 2006 at 3:39 pm

Running with walking breaks is a great way to go. I began a similar program when I was 40 years old and about 30 lbs. overweight. I actually started walking everyday, got bored and started putting a few ‘jogs’ in. Before long I could run a mile without a break – a big deal for me since I had never been very athletic. My advice would be that when you’re first starting out is not to suddenly just leave out the walking breaks. The little bit of recovery time they provide you will help you run LONGER which for me is better than FASTER. Also, I didn’t worry about distance. I just set aside a set amount of time, started by walking for a block or two, then running, then cooled off by slowing down and walking a few blocks. The only time I ever had pain problems was when I tried to rush things. Slow and steady increases are really key. At the beginning sometimes the hardest thing to do is just getting out the door – and those often end up being the best runs. Sometimes when I was tempted to quit, I’d do silly things like tell myself I’d just run until I passed 10 more mailboxes or 5 more cars. Once I had done that, I’d go for 10 more cars, etc., until I decided that I was having a pretty good run after all. Just find what works for you – a lot of it is a mind game. Good luck to all!

Randy says on August 1st, 2006 at 2:03 am

They always say that the first step is the hardest, and with me they are right. Its easy to lay on the sofa and make excuses why not to run. But even on days when I dont feel well I just tell myself that I will try, and if I cant physically do it, I can always go for a nice walk. Then, many times, I end up feeling great and having a good run. Its amazing how you can feel so crappy somedays and yet have a good run; of course the converse is also true, somedays you feel great warming up and then have a bad run. LOL And like Connie said, sometimes you just set an immediate goal (mailboxes, light poles, etc) and then you set another short goal until you finally ease into your run.

One thing that helps me on runs is to notice the scenery. I will think like “wow, thats a nice house” or “there sure are a lot of ducks on the lake today”; anything to get my mind off of the exertion of running. For the days that I run on a track or a treadmill I use an MP3 player. Sometimes I use music to tune out or listen to a good audio book. It just helps to get my mind off of counting laps (10 down, 20 more to go. ugh!

jason says on August 1st, 2006 at 3:31 pm

First thank you for the write-up. I am about to start this program, but as a beginner how many days of the week should I run? You do not seem to discuss that.

Chris Brogan... says on August 1st, 2006 at 3:36 pm

Hi Jason- I think in the beginning, for the first few weeks, probably 3 days a week is best. When you get about 5 weeks into the program, go four. And do every other day, more or less. M – W – TH or T-TH- FR- SU or the like . Pay close attention to what your body says, and hydrate more than normal for the first few weeks.

Randy says on August 4th, 2006 at 6:59 am

The one big rule when you begin running is to take it easy. Run a little slower than you think you should. You’re not running a 100 yd dash so slow down. If you have to walk some its ok too. It doesnt matter if someone thinks you are slow; you’re doing something that other people are too lazy to do. Be proud of yourself for being out there doing something good for your health. Start off with 30 minutes X 3 days a week and when that becomes easy move up to 4 days a week or add some more time to your runs.

Randy says on August 13th, 2006 at 9:33 am

I bought an IPOD a few weeks ago and its been fun using it on my runs. Somedays I enjoy running without it, but Ive started doing a lot of my runs on a 1.4 mile loop and its nice to listen to some music while doing my laps. Somedays I listen to some easy listening music so I can have a nice, easy run. Today I loaded some hard rock into my IPOD so I pushed the pace more. Ive even downloaded some short stories and listened to them while running. Now Ive discovered podcasts and Ive also got some free radio shows from ITUNES such as ESPN baseball today, and some newsmagazine stories from NPR and National Public Television. Even downloaded an hourlong story on Buddhism to listen to in the future. I wouldnt recomend listening to an MP3 player on all your runs, but as a change of pace or to take your mind off of those laps around the local high school track, its a fun alternative.

Brad says on August 21st, 2006 at 3:11 am

Guys
I don’t normally run but have recently found a reason to. I was in the military back in 2001 and haven’t ran since I got out. I applied with a police department and have been accepted. How ever, I have got to run 1 1/2 miles in 13.53. I currently run 15.35. How can I get to 13.53 in one week? My lungs and stomach are screaming at me! And thank god I do have good shoes.

Randy says on August 24th, 2006 at 6:58 am

Hi Brad. There are no shortcuts to speed but I have a suggestion that may help. Go to a high school track and run your mile and one half there so you can time yourself accurately. Then, run at your normal pace, except try to run a little harder (pick up the pace) on the front stretch and the backstretch. In the turns return to your normal pace. This wont be easy since you’ve just started running but it may be a way to pick up a little needed speed and yet not suffer too much. You only need a 9 minute per mile pace, and though it wont be easy, you have a good chance at doing that. Good luck with the test.

Randy says on August 24th, 2006 at 7:00 am

Hey Brad, I forgot one thing. Dont run for a day or two before your test. You will need fresh legs and nothing you can do in the last couple of days will help anyways. Good luck again.

Rob says on September 13th, 2006 at 1:30 am

What brands & models of shoes do you suggest for Fat Guys???

Lakmun says on September 23rd, 2006 at 1:31 pm

50lbs overweight. started by walking 2km and running 2 km. Now after 6 months i have lost 30lbs. Lost 4inches at my waist. Body toned up. Now i run 12 miles every day. Take a day or two break when I feel hurt. Without ipod, mp3 whatsoever. I am running in the hilly area, so full of greenery and monkeys, birds. trying to lose another 30lbs by year end or first quarter of 2007.

Randy says on September 24th, 2006 at 6:49 am

Best shoes for fat guys? Go to a running store in your area and tell them that you want some shoes that will give you adequate cushioning. Take a pair of your used tennis/walking shoes with you and they will look at the bottoms and see what kind of wear pattern you have. This will help them in assisting you in your choice of shoes for running. You’re doing a great thing by trying to get fit; will add years to your life and give you more enjoyment too. As the Aussies say “Good on you.”

Kevin says on October 11th, 2006 at 7:47 pm

ive read that some runners also lift wieghts , what, if any benifit can this have.

Michael says on November 22nd, 2006 at 7:36 am

There are three forces that are external to our bodies and yet they act on us at all times. The combination of our posture and the actions we take with our bodies (or our movement patterns), and how we apply these to our running, will determine if these three forces work for us or against us. Perhaps better stated: we work with the forces to take advantage of benevolent help they offer us, or we work in such a way that the forces conflict with our attempt to move.

Jeremy says on November 29th, 2006 at 3:38 am

I was training for a full contact martial arts event, and started running to get my cardio up. I was running with smaller guys, as I am 6′2″ 250lbs, at 19% bodyfat. I severely suppinate when I run.

Scott Brison says on December 7th, 2006 at 8:49 am

Sometimes I listen to some easy listening music so I can have a nice, easy run. Today I loaded some hard rock into my IPOD so I pushed the pace more. Ive even downloaded some short stories and listened to them while running.

Christopher >> law enforcement consultant says on December 13th, 2006 at 5:37 am

Running isn’t for everyone, but it’s one of the best exercises you can do for your heart, your body and to burn extra calories. It’s also one of the more accessible activities – all you really need is a good pair of shoes and a place to run…no fancy equipment, special skills. But, even though it’s accessible, it isn’t always easy starting a running program. It takes time to build up the endurance to run for even a short period of time, even if you’ve been walking, cycling or doing other activities. Don’t give up! There’s a way to become a runner without killing yourself if you’re patient and follow these easy steps. Before you get started, visit your doctor and get the okay to start a running program.

Tom says on December 16th, 2006 at 3:09 am

Hello everyone,

I’m an ex-smoker (1.5 packs a day)who quit about 6 months ago. Ever since I quit my weight went from 180 to 215 in about three months. That was scary. So one day I just decided to start exercising.

Well, first I thought nothing about foot wear. I put on an old pair of shoes and started to run. After two weeks I wanted to give up because my legs hurt, but I thought this was normal for a beginner until I got shin splints and then had to quit running for three weeks.

I bought new shows and man, what a difference this made. I started out with a program that slowly implemented running. I would walk 2 minutes then run 30 secs and slowly reduce the walking and add more running time.

Now, I am running two miles. My first mile is straight running and then after the first mile I will walk for a minute or two just enough to catch my breath and then run the rest of the mile. I have lost about 6 pounds in 3 weeks.

As far as diet….I do notice that the more junk food I eat the harder it is to run. So, I cut 95% of the junk food out. Come on you can’t toally cut out what you love to eat you just need to watch HOW much junk you eat and watch what you eat. Trust me if you’re serious you will make this transition with no problems. It will become second nature.

I tried the whole counting your calories for a week and then got sick and tired of counting 1700 calories. I really wanted to see what would happen when I counted calories. This wasn’t for me. So, now I just watch what I eat. I know that eating too much junk will make me run twice as hard.

I guess what I’m saying is that all of us are different. Our bodies might be able to handle more than others and you will find this out when you run. Things like how fast can I run 2 miles, how far can/should I run. This will all come in time. I was running two miles in a little under 19 minutes. Now, I just run to keep a good pace that gives me a good work out.

I would like to make one point for beginners. Yes, MP3 players are great and I use one everytime I run. If you use one, please turn the sound off every now and then to hear how your feet are hitting the ground. I do this and at the same time I listen to see how hard I am breathing and what my posture is like. I know when I listen to music I forget about everything. Doing this step will make sure you are not running too fast or hard. If you try too hard you will end up hating to run instead of loving it and thinking twice about running.

One more final thing… DO NOT feel bad if you take an extra day off. Sometimes it needed. Remember you want to love running not hate it. Eventually this will become a routine for you and this is a routine that you will love.

Just set a goal. I did this and it is working so far. My goals are to lose 15 – 20 pounds, run a 5K within the next 6 months and then run a 10K within 18 months.

Well, I hoped this helped and thanks for the great site. I have it bookmarked now.

Nicole says on December 16th, 2006 at 9:31 pm

I need help. I need to run a mile in 8 minutes to make my softball team. I have been running (walking mostly) lately. I have 25 days left to train for try-outs. I’m willing to try anything.

any advice?

Nicole says on December 16th, 2006 at 9:34 pm

email me @ koolnicole123@yahoo.com

thanks in advance

Troubled Teen says on December 19th, 2006 at 7:04 am

I understand that the moral of this event is that the saying “Never say never” is more than appropriate or that the ugly Godzilla came to haunt your reality. The thing about the hydration, I have heard it from a nutritionist, is that we have to drink little by little at least two and a half liters of water daily. There’s no effect if we split the amount in two or three.

Thomas Cooper >> Money Making Stories says on January 18th, 2007 at 3:39 pm

I do notice that the more junk food I eat the harder it is to run. So, I cut 95% of the junk food out. Come on you can’t toally cut out what you love to eat you just need to watch HOW much junk you eat and watch what you eat. Trust me if you’re serious you will make this transition with no problems.

Funcker >> says on January 22nd, 2007 at 4:10 pm

I’ve taken a quick look at your postings, which are very interesting. Lots of material and ideas! Congrats on being so focused!

Stephanie says on March 25th, 2007 at 6:08 pm

Well I just quit smoking 9 days ago and really want to start running/jogging. I have read all the blogs and I have really taken in alot. I just hope I can be as positive and motivated as some of you. Wish me luck!!!!

Richard Robbins says on May 15th, 2007 at 12:41 am

I find it difficult to motivate myself to run without having some kind of ball in my hand. Scheduling a weekly basketball or touch football game can quickly help me shed pounds, but if you find yourself becoming bored with running, try the treadmill while watching a game on TV. The time flies by quickly and you’ve burned some calories without even thinking about it.

jeanna says on May 19th, 2007 at 6:57 pm

Why do my legs feel heavy when I run. And can’t run very far?

Nick Phillips says on June 11th, 2007 at 4:21 am

Hi there, I happen to think your advise on running is pretty good :) I just re-started my running days again after a long layoff and am currently following another routine which seems suited to me, but I like your routine too.

sc says on July 26th, 2007 at 9:12 am

I just started and may try this to see how it works. I try not to think of how far I am going to run and I dont set goals while running. Just run and when I am tired I walk for a while and run again. I get some back pain while running and it is probably because of shoes but I get free chiropractic and massages with my insurance 24 times a year. Those two things have really helped me a lot

qwerty says on August 21st, 2007 at 7:37 pm

I have read alot here today and found it all encouraging, i started running/walking 1 month ago and love it so much it is difficult for me to take a day off. All the info here is good and enteraining.

Mark says on August 26th, 2007 at 6:05 pm

I’ve read all these posts and I am now motivated.

When I was in high school I was a fit football/baseball player. I was 5′8″ or so and weighed about 160.

Then college happened and now I am a 30 years old man who weighs about 190.

However, starting tomorrow morning I changing that thanks to this blog!

I do have a question: would one get better weight loss results if they ran 3 days a week and incorporated about 2 days of weight lifting?

damen schneider says on November 29th, 2007 at 3:17 pm

im 5′ 11″ 178 male. been training for upoming police academy qualifications. 1.5 miles in 13:22 and 300meter in 62.1 sec. im def not experienced in running. im struggling a bit. can barely make 14 min, but have scored 52 secs for the 300 meter, roughly. some day i feel good, some horrible and stop. should i run everyday??? should i run sore????

Bob says on December 10th, 2007 at 12:21 pm

Thanks for a nice article. I agree with the minutes thing – much better than being fixed to miles/kilometers.

I find it works better to eat 2-3 hours before a run than half an hour before. Especially if it’s a faster workout. Otherwise stitches and stomach problems might happen.
/Bob

Kate says on December 12th, 2007 at 10:09 pm

Trying to get motivated to start running. I have NEVER been athletic and don’t remember the last time I ran for more than 10 seconds or so.

Help!

Sarah says on January 31st, 2008 at 12:33 am

I am thankful for this site. Many of my friends have been running and I have felt intimidated as I have always been the “fat” friend. I have been at this run walk program for three weeks and have seen an improvement already. However, I have this burning in my ankles. Is that because of the shoes? Once I get off the treadmill and get on the elliptical trainer it gets much easier and the burn goes away. If anyone has an idea I would love to hear it. Can e-mail at sfisch18@hotmail.com

Again, thank you Chirs.

Tim says on January 31st, 2008 at 10:32 pm

Hey guys, I know this post is old, but I have been weight training for about 6 months now, going 5 days a week. Recently I decided to work running in. When I started I decided that time was my limiting factor and ran for 20 minutes every day, increasing the speed. Mistake. It is not only much harder to get used to an increased speed than an increased duration, but it also takes away from the percentage of fat used as fuel because anaerobic exercises are used.

Instead, a few weeks ago a started over at a 12 minute mile for 21 minutes (1.75 mi). On my old program I struggled with 2 miles, now I’m getting 3, and I feel much better. I do however only run twice a week (Tuesdays and Thursdays) since I’m also weight training. I’ve set a goal to, by the end of February, run just about 4 miles in one sitting (That’s an extra quarter mile a week). And I think I’ll make it.

I’d like to say that treadmill running is great for the novice runner. The reason is it keeps you statistically motivated. Every 3 minutes is a quarter mile, which means every three minutes you have a new goal to chase (assuming an admittedly slow 12 minute mile).

By the way, in regards to cool-down exercises. Though I cannot speak for what it does to muscle soreness, cool-down exercises have been proven to replete glycogen stores in your muscles faster than going into a dead stop. I don’t know much about stretching and warming up (and I don’t utilize them) but my treadmill has a real nice Cool Down feature that is a perfect 5 minutes.

Anyway, thanks for the post, and for all the educational feedback.

Gary says on August 18th, 2008 at 7:17 am

Great article. I try to run 45mins to 60 mins every other day. at first that worked out to be 4 to 5 k now after only 2 months thats 5 to 10 K. for the those who get bored running, take someone with you or even a group. its way more fun when you have someone to talk with whilst you running. Asics running shoes are really good but a little expensive…

Samantha says on September 5th, 2008 at 8:55 am

I am taking a physical fitness test for a police officer job in a week! I just found out i was accepted to the next step(the physical test) 2 weeks ago. I have been running my butt off and no matter how much I run I dont seem to improve. I have to run 300 meters in under 70 seconds sounds easy right? Well I get to about 200 meters and im SO out of breath I have to stop. Im getting nervous that I wont pass it any tips?

Katie says on October 16th, 2008 at 3:41 pm

When I first began running, I would run for 5 minutes and walk for 1 minute. I did this until it was easy, then I would run 10min and walk 30. After that I could run an entire 20 min. I added 1 min onto that per week. I try to run at my most athletic time which seems to be around 7pm. I recommend running at a time that is the most convienient for you.

Joe Hrdlicka says on October 19th, 2008 at 8:32 pm

This is exactly the type of program I recommend to people just getting started into the “running game”. As a 12-year runner, I’m often asked about ways “to get started”. I always preach not getting started so fast that you can’t keep up or you lose interest because you’re working too hard. Starting “nice and easy” by incorporating both running and walking is the best way to get started, stay interested and most importantly avoid injuries. I often provide tips like this for beginning and more intermediate runners at http://coachhrd.blogspot.com.

victoria says on March 29th, 2009 at 9:47 am

how much should i eat before running 2 miles?

Speed O Grady says on December 3rd, 2009 at 7:09 am

AudioFuel (http://www.AudioFuel.co.uk) make some great music for starting out to run. Their Easy Beats compilation has a bit of voice over coaching *its not patronising* and running in time to the music beat really helped me out. They have a 15 min free sample on their website too!

Hydration System Guy says on February 1st, 2010 at 2:52 am

i think running is fairly addictive. But the worst bit is getting back into it after sometime off. Its addictive when you’re fit, but hard work actually getting a level of fitness!