How to Start a Running Program
If you think you would enjoy jogging or running, here's
how to get started. First, check with your doctor and get a good
pair of running shoes. Start out by jogging slowly until your legs
feel heavy or hurt or you feel tired. Then stop for the day, even if
you have taken only a few steps. Do this every day or every
other day. You should be able to work up to the point where you
can jog slowly for at least 20 minutes. If you're happy with this
program, you don't have to go any further. However, if you want
to improve, follow the training methods that competitive runners
use.
On one day, start out slowly and gradually pick up the
pace. When you start to feel uncomfortable, slow down. When
you recover, pick the pace up again. On the next day, if your
legs feel stiff, don't try to run. If you feel all right, run
very slowly. Try to do these gradual pickup workouts every other
day. Never do them when your legs are stiff or tired.
After a few months of alternating days of pickups and
slow runs, you are ready to take the next step: intervals and
longer runs. On Tuesdays and Thursdays, run faster. On
Tuesday, try to run 220 yards fast (half a track length), rest and
then repeat the 220 yard runs until your legs start to feel stiff.
On Thursday, try to run two to five miles fairly fast, and on Sunday,
try to increase your distance so you can run for at least one hour.
On the other days, either run slowly, or if your legs feel stiff, take
the day off.
Checked 9/29/08