How Do I Get Started Running In My Exercise Routine?
September 1st, 2009 | 
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When I exercise, I know the importance of doing cardio exercise as well as working out my muscles, but I hate running. I know its good for me because its an intese cardio workout as opposed to the elliptical or just walking. Only thing is, I haven’t ran in years, so I am out of shape and get tired easily. I quit easily when it comes to running. What’s the best way to get used to running and ease into it? I can barely even run on the treadmill for two minutes without getting tired.
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Tags: 8 Responses to “How Do I Get Started Running In My Exercise Routine?”
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Start with a combination of running and walking in the beginning. A good program for this is the “couch to 5K” plan: http://www.coolrunning.com/engine/2/2_3/…
By the way, you can get a very good workout on the elliptical. Just keep the intensity up and you can burn almost as many calories as running. It might be worth trying if you really prefer the elliptical.
When I was walking, walking was the best therapy. Many therapist believe this to be true. Walking is soothing.
It is the perceived wisdom that you should always warm up before going on a run.But ironically, many now believe that this is wrong, because the muscles are cold at this point and therefore stretching at this point can lead to strains or even tears.
Therefore you should actually run gently for around ten minutes – THEN do your stretching – and then go for your run.Ensure that you do not hold shoulders too high, or arms too low.Bend the elbows at a right angle.
Relax your body whilst running – do not be too tense.
Use your arms to propel you forward – good swings will help you drive forward, particularly when tired pushing with your arms can really help.
be happy that you can run. there are many war vets whohave no legs.get your running shoes on and go.rest when you get tired.remember rome wasnt built in a day!
Start slow. Pick an amount of time, say 20-30 minutes. Then, run as long as you can, but very slow and long strides. Don’t go so hard you feel like you’re going to die or anything. You should be able to still talk while you’re doing it, but with some difficulty. Then, slow down to a brisk walk for like 4-5 minutes. Your heart rate should slow, but not all the way down. Then, run/walk/run/walk. It’s ok if you have to run a shorter distance each time. Just keep track of either the time or the distance of your running intervals. Do the same thing three times a week for the same times.
The next week, try to run 30 seconds longer each time, or cut your walking time down by 30 seconds. Every week, increase just a little more. Do each way for a week until you build up to being able to run longer stretches. Once you get in moderate shape, pick one day of the week to work harder than on the other two days.
I did this. Went from not being able to run half a mile to being able to run 15 miles without stopping. Took me 5 months, but I am in great shape now.
Oh yeah, and if you are a woman, invest in a good sports bra. I am very flat chested and sometimes I would get this awful pain in my chest and shoulders. Thought I was having a heart attack. Turns out, I needed a good sports bra. I figured that since I was small, I didn’t need one.
This is normal. Running after a long time will get u exhausted in no time. The best thing is to take it easy in the beginning and build up the intensity and time as you go ahead. Going from nothing to high intensity will be hard and if u keep doing this without being used to it you will become frustated and you wont feel like doing it again so go one step at a time.
If you’re determined to run, try it with a friend. The company will help distract you from the annoyance of actually running, and give you some reward to keep doing it.
Try quick walks for starters, say 6 minutes of a brisk walk with a minute or two of jogging. Then build up the duration of both gradually.
Alternatively, get drunk and run randomly. You won’t feel it, and you won’t know when you fall down.
Something lower impact-I love to roller-blade. It gets my heartrate up with less stress on me.