How to Start Running

Walking is a good exercise and there are different styles of walking which people use to get into good shape. On the other hand, if you think walking is good for your overall body exercise, then you should know running is always a better choice (not on the treadmill but outdoors). When you walk, your body uses a fixed amount of exercise on a daily base, but when you suddenly start running and jogging, you end up with muscle spasms and body pain. This is because, you are suddenly subjecting your body to a completely different routine of exercise which it is not prepared for. Therefore, even though you are a regular walker, you have to accustom your body to a specific time and distance of running gradually, so that the exercise changes are not too sudden for it to adapt. But to help your body get used to it, you will need a little motivation to start running. Mentioned below are few running tips for beginners to learn how to start running, and prepare for better exercise than walking.

Tips to Start Running

To learn how to start running, you have to let your body ease into the running program gradually so that there are no side effects of it. For this purpose you will need a proper plan that helps you increase you running time and distance over a few weeks. If you do not follow regular walking exercises and want to transform yourself into a runner, the time and effort is going to cost you double. Thus if you are a beginner, you have to make sure of your shoes, clothes, diet, and walking habits. The best way to start running is to scheme out a plan for yourself, as mentioned above. You can keep a duration of 8 weeks with a specific routine of walking-jogging-running for a set time and increasing distance. By the end of these 8 weeks, you will learn how to start running long distances with extreme ease and find out how to increase running speed.

Preparation Before Starting
If you are a beginner, you will need the right shoes and clothes to wear while you are running. Regular walkers will need a pair of good running shoes, as they are very different from walking shoes. So, make sure you are ready with your footwear, clothes and of course a medical clearance saying you are fit to go ahead with this exercise! Once you are ready to learn how to start running, make sure you do your daily warm up, which can be walking for 5-10 minutes before the plan.

Running Plan
Once you are ready with your warm up exercises, you can start following the weekly running plan which will accustom your body to a healthier running environment and increase your stamina to run more, every week.

Week 1:

• Walk for 6 minutes
• Jog for 1 minute
• Repeat 3 times
• Follow same sequence, thrice for week one

Week 2:

• Walk for 5 minutes
• Jog for 2 minutes
• Repeat 3 times
• Follow same sequence, thrice for week two

Week 3:

• Walk for 3 minutes
• Jog for 4 minutes
• Repeat 4 times
• Follow same sequence, four times in week three

Week 4:

• Walk for 2 minutes
• Jog for 5 minutes
• Repeat 4 times
• Follow same sequence, four times in week four

Week 5:

• Walk for 2 minutes
• Jog for 8 minutes
• Repeat 3 times
• Follow same sequence, four times in week five

Week 6:

• Walk for 2 minutes
• Jog for 9 minutes
• Repeat 3 times
• Follow same sequence, four times in week six

Week 7:

• Walk for 1 minute
• Jog for 11 minutes
• Repeat 3 times
• Follow same sequence, four times in week seven

Week 8:

• Walk for 5 minutes to begin and end
• Run for 20 minutes in between
• Run for 30 minutes without stopping by the end of week eight

When you reach your eighth week of success, you will realize your stamina has improved and you will see many benefits of running daily. You can follow this workout even if you want to start running to lose weight, as it gives you great exercise. But while following this plan, make sure you control your breathing while running. Also drink water at the end and in between your workouts so that you are not dehydrated. If you follow this plan and these tips with determination and will power to increase your running skills, you will not be far from your goal.

With these great running tips for new runners on how to start running, I am sure you found what you were looking for. These are very easy workouts which you can practice in less than 20 minutes every day just for 8 weeks, and you will notice a huge difference. So, get yourself one of those runner bodies and make yourself fit to touch the finish line.