Beginning Running

Ever wanted to start running but didn’t know where to start?  Check out Hal Higdon’s site for beginners http://www.halhigdon.com/beginrunner/plan.htm.

For the absolute beginners, a good way to get started is the 30/30 concept.  30 minutes of exercise for 30 days.  Each day:

1.     Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes to where you started: 30 minutes total.

2.     For the first 10 minutes of your workout, it is obligatory that you walk: No running!

3.     For the last 5 minutes of your workout, it is obligatory that you walk: Again, no running!

4.     During the middle 15 minutes of the workout, you are free to jog or run–as long as you do so easily and do not push yourself.

5.     Here’s how to run during those middle 15 minutes: Jog for 30 seconds, walk until you are recovered, jog 30 seconds again. Jog, walk. Jog, walk. Jog, walk.

6.     Once comfortable jogging and walking, adapt a 30/30 pattern: jogging 30 seconds, walking 30 seconds, etc.

Remember to not build up your mileage too fast or you’ll run the risk of shin splits or other injury.  Take it nice and slow.  Listen to your body.  For those of you who jog on a regular basis, what are some tips you have the beginner?

4 thoughts on “Beginning Running

  1. What a great method to begin! I think I might just do that! Thanks! I would like to report that I’ve worked out every day in May so far 🙂 woo hoo!! 🙂

  2. I wish I could say that, Erianne… I slept in once! 😉

    I want to echo the shin splints comment – those things will hunt you down and kill you! (Or your workouts, anyway.)

    Thanks for the tips, Sarah! I think I’ll try them out, as I am still getting started.

  3. Great job with the consistency, Er! Woohoo!
    Jeff, I’m really proud of your running endeavor! Best of luck in your first halfie this summer. 2 Denverites and an ugly pug are rooting for you!

  4. Ah! That sounds do-able! I cancelled my gym membership, but I’m too intimidated by the Phoenix heat to start running. I think I’ll try this! 🙂

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