For All Beginner Runners

Here's a great article for all beginner runners. I found this at runnersworld.com



Tips for Beginning Runners
LET'S GET STARTED
Running has the power to change your life. It will make you fitter, healthier, even happier. Here's all you need to know to get (and stay) on track to a brighter future.
By Selene Yeager
Image by Mark Matcho


From the May 2010 issue of Runner's World


You've seen them effortlessly striding down the street, their sculpted quads shining in the sun. And now you've decided that you, too, want to be a runner. This head-to-heels guide will show you how to get going, keep moving, and make running a lifelong habit. We've even answered your need-to-know questions so you'll feel confident, excited, and ready to hit the road.


GET GOING Walk—A Lot

It's here, in the beginning, where many new runners stumble. You think, Today, I'm going to start running! and out the door you go with the best of intentions—but maybe not the best preparation. Four minutes later your legs, lungs, and even your insides hurt. Don't despair. Whether you're fresh off the couch or coming from another sport, running takes time to break into.

"Every able-bodied person can be a runner," says Gordon Bakoulis, a running coach based in New York City. "Just start slowly and build up gradually." Most coaches agree that the best way to become a runner is with a run-walk program.

Begin by adding small segments of running into your walk. "Start with four to five minutes of walking," says Christine Hinton, a Road Runners Club of America certified coach in Annapolis, Maryland. "Then alternate with some running, always ending with a walking segment to cool down." (See "Run-Walk This Way," below, for a 10-week schedule.) Aim for running at an easy, conversational pace three days a week, with rest days in between. Over time, work up to running four to five days.

Taken from www.runnersworld.com

Happy Running
Heidi J Cox
www.heidijcox.com