Running 101

For those who would like to start running for the health benefits, but have no idea where to start, here are some ideas:

1. Sign up for a 5k and begin training. www.runnersworld.com has a great training section, complete with workouts and inspirational stories.

2. If a 5k (3.1 miles) has you thinking, "yeah right, I can't even jog from the couch to the refrigerator" then start off small. Go for a walk and take a watch. Jog for one minute and then walk for two minutes. If you do this daily, you'll find that your running intervals will lengthen and your walking intervals will become fewer and farther between.

3. Hip Swivel. At the beginning of cross country each year we would go on a "jog" around the campus. They called it a hip swivel and it was literally supposed to be as slow as, or slower than, a walk pace. It's a good thing to learn, because it is a move you can always come back to (instead of walking) as you attempt harder runs. It's a great way to recover your breath without breaking down to a walk.

4. If you're using a treadmill or an outdoor/indoor track, jog one lap and walk one lap. Aim for 1 mile to start with, and work up to 3. When you can accomplish 3 miles start dropping the amount of laps you walk. Before you know it you'll be sailing through 3 miles.

5. A great 30 minute treadmill workout is as follows:

2mins-5.0 mph
2mins-5.5 mph
2mins-5.0 mph
2mins-6.0 mph
2mins-5.0 mph
2mins-6.5 mph
2mins-5.0 mph
2mins-7.0 mph
2mins-5.0 mph
2mins-6.5 mph
2mins-5.0 mph
2mins-6.0 mph
2mins-5.0 mph
2mins-5.5 mph

And you've done 3o minutes and about 3 miles by the time you're done. You won't be able to get through it the first time you try, but keep at it and you'll find that each time you attempt the intervals you will be able to make it a little farther.

The key with running, is to start off SLOW. If you expect too much of yourself at first, or you think you need to be able to run a full mile before you can be a "runner", you'll give up. If your legs work, you can be a runner, and the benefits are tremendous (see yesterday's post).

Next up: Endorphins: Nature's High