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Monday, June 20, 2011

Beginner Runners Part 2 -- Start off Slow

Taken from googleimages
Out the Door
  • Run at a pace that is slow enough to not completely exhaust you and fast enough so you are getting a workout. On a scale of 1--walking, and 10--sprinting, try running at a 6.
  • Don't do anymore than 30 minutes for the first few weeks. If you can't run 30 minutes now do a combination of walking and running for a total of 30 minutes. Work up to running a full 30 minutes. Once you make that goal, keep that up for a few weeks.
  • Pay attention to the advice in Beginner Runners Part 1, Daily Fitness Tips on stretching, and pre and post run snacks.
  • Don't forget your watch and your motivation music!
  • Notice where water fountains and street lights are placed just in case you need water or run at night.

Establish a Schedule
  • This is one of the most important things to sticking with running: establishing a schedule.
  • Record your runs. Write down the date you run, the time, how long you run, where you go and what you feel like after each run. These journal entries will become useful as you build more stamina and add on miles. Plus, it's always nice to document your progress for added motivation!
  • Repeat the same route these first few weeks or until you can run a full 30 minutes.
  • Run the same days every week, or try to.
  • Plan out your week and remember it doesn't matter if you swap days. It is important that if you plan to run 3 days a week, you run 3 days. As always, listen to your body. If you need a rest one week, do another activity instead of running like biking, swimming or pilates.
  • Set a goal everytime you run. Whether it's distance, speed, laps around a track, or running until your mp3 playlist is done, meeting your goals each time will help you stay positive.
  • STICK WITH IT!!!! 

As always, it is always better to have friend or partner come with you. Especially until you gain that confidence to venture out yourself. I was lucky and had a friend who would come with me a couple days a week when I started out. We would run on an outdoor track 
and run at our own paces. But it was nice having someone to warm up with and stretch with. Plus, we'd talk afterwards when walking back home. However,  


This same friend no longer runs with me. So I go out alone. I'd love to have someone with me but if I waited for that I'd never run!

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