How to Start Running

Ever wondered how to start running? All it takes is a good pair of running shoes and you can hop out in the open air to start running. Of course, without any motivation it is hard to get started. 51 Motivational Quotes for Running: Inspiration to Start and Cross the Finish Line will give you the motivation you need to start running and keep you on track in your journey for running.

Start by setting aside time for 4-5 days a week for exercising.

During the first week, get your base by just walking for 30 minutes everyday. Gradually progress the time by adding 3-5 minutes more everyday. If you add 3 minutes more to your time everyday, this is what your timing will look like:

  • Day 1: 30 minutes
  • Day 2: 33 minutes
  • Day 3: 36 minutes
  • Day 4: 39 minutes
  • Day 5: 42 minutes

By the end of the first week, you will start to feel good and have confidence in your walking ability. If you feel like you need a stronger walking base, repeat this same exercise routine the following week.

After your walking base has been well established, it is time to build your running base. In order to build your running base, you will start to add run segments to your walking segments. The amount of running time to add can vary among different individuals with different abilities.

As an example, you can start by running for 30 seconds and walking for 2 minutes to recover from the run. Alternate these segements of run-walk to start build your running base.

Once you are comfortable with the 30 second run segment, start to increase your run segments to 45 seconds. You have an option of either keeping the walking segment the same or decreasing the time of the walking segment. For instance, in the above example, if you were to keep the walking segment the same, you would run for 45 seconds and walk for 2 minutes. Alternately, you can run for 45 seconds and walk for 1 minute, 45 seconds.

In order to have a goal, sign up for a 5K race. This No Running to 5k ebook will help you get started from "No Running to 5K" with all the important information for a beginner to run a 5K. If you prefer a step-by-step breakdown, consider the 5K Online Training Ecourse which will guide you for 10 weeks to get to finish your first 5K race.

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