Learning to run can seem like a difficult task at first. Running has a reputation for being the most grueling cardiovascular exercise and can often shy people away from getting started. That should not be the case, as long as you are patient, execute progression, and follow a plan you should be fine. Honestly, physiologically, if you can walk, then you can run!
The key is to start slow and very small…. 1 minute of running per day. Combine this with 15-20 minutes of walking and you have yourself your first workout of your running program. Each week you can increase your walking times by 5 minutes and your running times by 1 minute. Once you are in the groove and can sustain small amounts of running without having to stop and catch your breath, then you are ready to move on to the next step.
Interval training: Cycling between walking and running is a great way to train the body to sustain greater loads of work without straining the body too hard. Start at a ratio of 5:1 (5 minutes of walking : 1 minute of running) and keep repeating that cycle as many times as you can. Once you can get up near 30 minutes you can start manipulating your ratios to include more running. The next step up would be 5:2 (walking:running), and then 5:3, and then 4:3 and so on.
Once you are comfortable with the running intervals, you can then start to decrease your walking component. 2:10 (walk:run) is a good pace to be at and ultimately you want to walk for only 1 minute for every 10 minutes of running at this point. Soon you will not be walking at all and then you can focus strictly on your runs and slowly building up your total running only times.
Don’t forget to drink at least 4-8 oz. of water for every 15 minutes of cardio activity. If you miss a day, you can always make it up on the weekend for example. And no matter what level you are at with your running, always start your workout with a brisk 5 minute walk to warm-up followed by a few good total body stretches.
Marc Lavender – Personal Trainer
http://www.one80.com
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