Photo courtesy of heyjules45 How to Go From Sedentary to Running in Five Steps
As a runner, there is almost nothing in this world that can take me to the places that running does. I find solitude in my running, I find my thoughts and my peace, I find energy and motivation, I come up with my best ideas and solve my toughest problems. Running transforms me.
I try to encourage others to run, but even if they want to do it, they don’t know how.
Today, I’m going to give you my advice (as an intermediate runner, not an expert) on how to go from sitting on the couch to being a true runner. I won’t say that it’ll be easy, especially in the beginning. But I will say that it won’t kill you (assuming you don’t have major health problems) and that it will get easier and even fun in a few short weeks.
I will start with the standard disclaimer: Before starting this program, get checked out by a doctor, especially if you have any health risks, such as heart or lung problems, major diseases, pregnancy, or the like.
If you’re fit enough to walk for 20 or 30 minutes, you should be able to do this program.
The Benefits of Running
Why should you even consider doing this program (or running at all)? Lots of reasons. Just a few to start with:
- You’ll get healthier. There are other ways to get healthy, of course, including dozens of other types of exercises. But running is one great way. If you stick to a moderate running program, I can almost guarantee that you’ll get slimmer and your heart will get stronger and your cholesterol will go down. Your diet is a big factor, of course, but more on that in the next benefit.
- You’ll eat better. When you start running — and this can take a few weeks or more — you start to realize that what you eat is fuel. And you realize that burgers and fries and soda are not the best fuel. So you start to eat cleaner fuel, and it can start to be a lifetime habit. This doesn’t always happen, but I’ve seen it happen a lot. It may take awhile before you get a really clean diet, but the desire to change starts relatively soon.
- You’ll want to quit smoking. It’s hard to keep smoking if you really get into running. Some people keep smoking while running, but I’ve seen tons of runners who quit smoking, because they know that smoking doesn’t jibe with their lifestyle. If you’re looking for a good way to quit, start with running.
- You’ll find solitude. In the hectic bustle of everyday life, many people have trouble finding time for themselves, time to think and to find peace. Running will become your oasis of peace, a time you look forward to each day.
- Races are super fun. Once you’ve been running for a month or two, you should sign up for a 5K. It’ll be a great time. The camaraderie among runners, slow and fast, young and old, is a wonderful thing. The feeling of accomplishment when you cross the finish line is unbeatable. And after awhile, you might try 10Ks, half marathons, maybe even a marathon. There’s nothing like doing road races.
- You’ll lower your stress levels. It beats smoking, drinking, vegging out in front of the television, almost anything else I can think of, for getting rid of the stresses of your life.
- You’ll think better. Running is the time when my mind is clearest. It’s hard to really think about things when you have the noise of the modern world around you, but when you’re alone on the road, you can’t help but think in silence.
- You’ll find the warrior within you. There is something about running that transforms you. In the beginning, it can be very difficult, and there will be times when you feel like stopping, but if you can beat that little negative voice inside you that wants to stop, you will learn that you can beat anything. Running will teach you to overcome your doubts and negativity, and that’s a gift that will take you to new heights in anything you do.
The Rules
Before we start, I’d like to offer a few rules:
- Start small. This is mandatory. Many people make the mistake of starting too hard, and they get burned out or injured or discouraged within a couple of weeks. This program is designed to get you running for life, so if you have lots of enthusiasm when you start, that’s great — but you MUST rein it in and start small. That enthusiasm that you have to hold back will keep you going for much longer if you don’t spend it all the first week.
- Increase gradually. Another mandatory rule. If you don’t follow this rule, you shouldn’t follow the program. Trust me, I know how it feels like the rules of increasing gradually don’t apply to you … I made that mistake when I started out and got injured. Your mind (and even your heart and lungs) might be able to handle doing more, but your legs might not. It takes awhile for your muscles and tendons and ligaments and joints to adjust to the stress of running, and if you progress to rapidly, you’ll get injured. Increase but very gradually.
- Enjoy yourself. Very mandatory. If you don’t enjoy yourself, you’ll never stick with it. So try to have as much fun as possible. Enjoy getting fit and healthy! Enjoy burning off your fat! Enjoy the sweat! Enjoy the relaxation of burning off stress! Running should be fun, not torture.
- If you can, get a partner. This is not really a rule but a suggestion — if you can find a reliable partner, it makes it a bit easier. First, having someone to talk to while you walk (and later run) makes the time go by extremely quickly. Second, if you make an appointment to meet that person for your walk (or run), you’re more likely to stick to the appointment rather than wimp out.
The Five Steps
OK, here are the five steps to becoming a runner. There are some rough timeframes in each step, but the real rule is to increase only when you feel ready, and no sooner. If you need longer for a step, take longer. There’s no rush. But if you think you can do it sooner, I would suggest that you not.
Step 1: Start walking. Start out by walking just 3 times the first week, and four times the second. The first week, you only need to do 20-25 minutes. Increase to 25-30 minutes the second week. After this, you can graduate to the next step, or if you’d like to stay in this step for a week or two longer, that’s OK. If you stay longer, walk 4 times the third week, 30-35 minutes each time. The fourth week, stay at 4 times, but increase to 35-40 minutes.
Step 2: Start run/walking. Do this step very gradually, just a little more each time. For this step, you’ll continue to exercise 4 times a week. You want to warm up by walking for 10 minutes. Then do a very, very easy run/walk routine: jog lightly for 1 minute (or 30 seconds if that seems too hard), then walk for 2 minutes. Repeat these intervals for 10-15 minutes, then do a 10-minute walking cool down. Do this step for two weeks, or longer if you like.
Step 3: Lengthen the running. Once you’re comfortable running for a minute at a time, for several intervals each time you exercise, you’re ready to start running a little longer. Continue to exercise 4 times per week. Increase your running to 1 minute 30 seconds, with an equal walking (1:30 running, 1:30 walking) for 15 minutes. Do this a couple times or more, then increase running to two minutes, with walking for 1 minute. Do this a few times or more, then increase to running 2:30, walking 30 seconds to a minute. If any of these increases feels too hard, feel free to go back a step until you’re comfortable increasing. Don’t rush it. You should stay in this step for 2-3 weeks or more.
Step 4: Follow the Rule of 9. Once you start Step 3 above, you’re basically running with short walk breaks. This can seem difficult, but it’ll get easier. Commit to doing 9 running workouts in Step 3 … after that, it’ll get easier. The first 9 running workouts can be difficult, but after that, it almost always gets better and more enjoyable. Don’t quit before the 9 running workouts! After the 9, try running with only infrequent walk breaks.
Step 5: Take your running to new levels. First of all, celebrate! You’re now a runner. You might be walking a little during your runs, but there’s nothing wrong with that. In fact, feel free to keep doing walk breaks as you work on your running endurance. Some runners have been known to do a marathon with walk breaks, running 10 minutes and walking 1 minute. That’s completely fine. Eventually you probably won’t need the walk breaks, but no need to rush.
In this step, you want to continue taking your running to new levels. There are a number of ways to do this:
- Gradually increase your running until you can do 30-40 minutes of running at a time, 4 days a week. Do this increase gradually, as you should be mostly running for 15 minutes at a time by the end of Step 4 … just increase by 5 minutes each week.
- Sign up for a 5K. If you can run for 30-40 minutes, you can complete a 5K. Sign up for one (there are races almost every weekend in many places) and participate with the idea of just finishing. Have fun doing it!
- Once you have increased your running to 30-40 minutes at a time, designate one run a week as your “long run”. Try to increase this by 5 minutes each week, until you can do an hour or more. This is your endurance run, and it is a key to most running programs.
- Once you’ve got endurance, you can add some hills to your program. Add hills gradually, by finding a more hilly course, and eventually adding hill repeats — run (kind of) hard up the hill, then easy down the hill, and do 3-5 repeats.
- After hills, do a little speed workout once a week. Do intervals of a couple of minutes of medium-hard running, with a couple minutes of easy running. Make these speed workouts shorter than your normal runs — if you run for 40 minutes, do 25-30 minutes for your speed workouts. Be sure to warm up and cool down with easy running for 10 minutes.
- Tempo runs are good workouts when you’re ready. That means a 10 minute warmup, then 20 minutes or so of running somewhere between your 10K and half-marathon pace. That means going the pace you think you can race for an hour, but only doing it for 20-30 minutes.
- Run with a group, or run alone. Don’t always run alone or with a partner. Mix things up.
- Find new routes. Don’t always run the same routes. Try running on a track, in a different neighborhood, on a treadmill, on trails.
- After you’ve done a few 5Ks, sign up for a 10K. Then a half marathon. Then a marathon. But do one step at a time.
Most of all, enjoy your runs!
- Posted on 23 June 2008 in Fitness, Health Tip Day |
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Comments (110)
Shanel Yang Says:
June 23rd, 2008, 20:02 pm
Wow, Leo! That sounds like a seriously doable plan! I’ve never read one that I feel I could accomplish if I were in the right frame of mind. I’ve always hated running b/c my high schools made me do it all at once and I got terribly out of breath and just felt awful. The way you describe it, it actually sounds like it could be fun! I’ve bookmarked this post and will come back to it when I’m mentally ready to commit to this program. Thanks for giving me hope that I, too, can become a marathon runner someday! ; )
Jonathan B. Says:
June 23rd, 2008, 20:14 pm
That’s a great plan. When I started running, I followed the Couch to 5K plan listed here: http://www.coolrunning.com/engine/2/2_3/181.shtml
Ramesh | The Geek Stuff Says:
June 23rd, 2008, 20:33 pm
Leo,
The timing of this article is perfect for me. I started my running two months back. Now I run 4 days a week for 30-40 minutes straight. I did similar thing to what you’ve mentioned in your Step 1, 2 and 3. I’ll follow your advice on the step 4 and continue from there.
Several years ago, I used to run a lot and stopped it for various reasons. Now, I really want to get back to it.
Personally I hate running on the threadmill. I would rather run outside. Sunny Southern California is the best place to run outside. : - )
Ramesh
The Geek Stuff
B Smith @ Wealth and Wisdom Says:
June 23rd, 2008, 20:40 pm
The start out slowly part is extremely important. If you push too hard too fast you can hurt yourself. I know this from personal experience! A good rule of thumb is to only increase by 10%. That goes for frequency, intensity, distance, and time.
Kris Says:
June 23rd, 2008, 20:41 pm
First off, I agree with Ramesh regarding treadmills!
Also, must say the timing for this article is quite strange. I’m a hardcore bicyclist and started running a few weeks ago. I like your steps, and I’d definitely say I’m in step three (running for about 4 minutes, walking for one). The muscle groups are similar but different than biking and it’s proving to be somewhat difficult to jump from one to the other.
It would be nice to run a 5k someday, you make it sound like I could in a matter of months. I’ll trust you on this.
Kris
Dominic Says:
June 23rd, 2008, 20:53 pm
Good post. However, as a future physical educator, I have a few things to add:
1) Be sure to pick up some good shoes that meet your needs.
2) As Leo said, be sure to properly warm up and cool down. Stretch and slowly speed up for your warm up, and for your cool down be sure to walk around. It’ll help move your blood around and remove lactic acid.
3) If you develop shin splints (pain in the shins) be careful if you decide to keep running. It’s best to take a break while your shins heal/the pain goes away. Pushing it can cause slight stress fractures to develop.
4) The speed you jog at should be just slightly above the threshold to hold a conversation. Does that mean to not have a conversation? No. It’s just a general guideline.
5) I believe it’s better to run for a set distance, then worry about time. First try to run a 1/4 mile, walk a 1/4, then 1/2, etc. That way its easier to set distance goals (like a goal of a 5k) and then once you complete that, you try to cut your time. Again, might not be for everyone.
6) Finally be sure to increase your water intake. Should be a no-brainer, but a lot of people forget.
Good post, Leo.
Jeff@MySuperChargedLife Says:
June 23rd, 2008, 20:59 pm
I’ve done a lot of running and aerobic exercise over the years. None of it for sport or to compete. It was all for personal fitness. For me, I enjoy the stress relief, solitude, and clear mind that I get from it.
I can also relate to your point about finding the warrior within. I used to run outside at night. It was awesome! It gave me an incredible sense of power and adventure.
Vered - MomGrind Says:
June 23rd, 2008, 21:07 pm
This is a great plan. I think the benefits are there for almost any physical fitness plan, especially if it’s done outdoors. Skiing is my own personal passion, and I think the same benefits and rules apply.
Sara Says:
June 23rd, 2008, 21:30 pm
I appreciate the detailed approach, but for me, it boils down to two words: just start. That’s the hardest part in my experience. I’d love to hear people’s thoughts on road/trail running vs. a treadmill. Do you get the same pleasure and reward? Does it affect motivation?
Adam Says:
June 23rd, 2008, 21:35 pm
The easing into part is definitely important. I used to run cross country back in high school, and was surprised to find that only eight years later my legs don’t quite snap back as quickly as they did then. I started running again and within a month had my 5k down to within 24 minutes… however the past 5 days I’ve been down letting my legs heal back up.
BTW, I actually love the treadmill. I’ve always been terrible with pace, so I like that I can use it to set and keep one. My wife thinks I’m nuts because I’ll spend 40 minutes on a treadmill running 8 minute miles to Delerium’s Karma album (think a bit faster than Enya ;) ) She asked if I run in slow motion or something listening to that stuff.
Elisa Says:
June 23rd, 2008, 21:49 pm
This sounds like such a doable plan! Awesome!
I’ve just started working out again - got tired of feeling tired all the time. I love running on the treadmill, same as Adam, I’m terrible with pace. I also let myself quit sooner. On the treadmill, I can just say, “just 20 more seconds, that’s all!” Besides, it’s not always sunny and warm where I am…
Adam Sicinski - Study Matrix Art Says:
June 23rd, 2008, 21:51 pm
Personally I have been jogging consistently for almost 15 years now. I do agree with you Leo, there is nothing better for clearing the mind and instilling a sense of peace within the body and soul. However, in order to get to this level of “feeling” one must reach a threshold of fitness that feels comfortable and invigorating, and this can take some time.
I initially started my running program by taking my new puppy for a walk. The puppy was full of energy, and the walks turned into jogs, and the jogs into sprints. Some times I believe it actually takes an external motivating force to get us to our goal. In my case it was my puppy.
Personally, however I would not jog more than 3 times per week on solid concrete. In the past I jogged every single day for a period of about 3 months. This wore my legs out, gave me shin-splints and effectively ruined my motivation
for running for weeks to come.
Lesson learned…. NEVER overdo a good thing :-)
Andrew is getting fit Says:
June 23rd, 2008, 21:55 pm
I’d recommend doing the Couch to 5K program (www.c25k.com) and also signing up for a 5K race. It worked for me!
Jeff Says:
June 23rd, 2008, 22:03 pm
For all the treadmill runners out there, I do recommend finding some time to just run outside. Running outside clears my head a lot more effectively than when I’m in the gym. It’s just psychological, but there’s certainly a difference.
Laurie Says:
June 23rd, 2008, 22:20 pm
I am NOT a runner. I’m a dancer. :O)
Matthew Says:
June 23rd, 2008, 22:30 pm
I’ve slowly worked up from walking on the treadmill at 3.5mph to running at 5mph with burst of 6-7mpg. I can sprint a lot faster but only for short distances.
pavs Says:
June 23rd, 2008, 22:43 pm
pregnancy is a disease?
Sorry couldn’t resist :)
Otherwise good article. Hopefully this will help me get my butt out of the couch.
Karl Staib - Your Work Happiness Matters Says:
June 23rd, 2008, 22:48 pm
We need to keep moving to stay healthy. Doctors say that we need to get up out of our chair at least every hour to keep our muscles feeling good. If we can get up and move around we can start walking around the block. Then a slight jog and before we know it (1 month later) we are running.
Anything is possible when we take baby steps. Look at my blog. It’s grown from amateur hour into a decent blog.
Rick Taitano Says:
June 23rd, 2008, 22:54 pm
Nice Rules and Steps about running Leo.
For me the keyword is Consistency.
You see it really doesn’t matter how many races you ran, nor the time it took you to complete it.
The difficult part about running or about any program is how consistent will you be, in doing it.
Can you run 3-times-a-week for 1 month? How about 5-times-a-week for 1 month?
How about running for 6 months? 1 year? 5 years? 10 years? 20 years? A lifetime?
How do I stay consistent? I enjoy my runs (your last statement), and how do I do that?.
Marelisa Says:
June 23rd, 2008, 23:08 pm
Leo: When I was in high school I hated being forced to run during PE (physical education); I just couldn’t do it. In my twenties I started jogging following a plan very similar to the one you explain here and was soon running on a treadmill for an hour 4 days a week. I stopped doing this because I started working insanely long hours, and now I’m getting back in shape. It’s so true that you have to start slowly, even if it’s jogging 1 minute and walking 39 minutes, and just slowly lengthen the period of time that you do it.
Lionel Says:
June 23rd, 2008, 23:14 pm
Very very nice article in getting more people into jogging :)
I love jogging, although I don’t really know why exactly I loved the feeling.
Everything has been well put into words by you in this post.
:)
Legend Dave Says:
June 23rd, 2008, 23:27 pm
Loved the “pregnancy, or the like” part.
Ian Says:
June 23rd, 2008, 23:32 pm
This is a really good article. I currently walk daily and have been trying to figure out the best way to transition to running. I’m going to give this a try. Thanks, Leo!
Jessica Says:
June 24th, 2008, 0:19 am
Loved this article! I’ve always admired runners - their strength and discipline and the beautiful simplicity of running are all very appealing. Although I hated running the mile in gym class, I think I might be ready to find my inner runner. What do you think of this plan for people who have significant weight (50+lbs) to lose? I started my fitness plan a few months ago and have worked up to 45+ minutes of uphill walking, 3 - 5 times per week. I feel like I can move on to the run/walk stage, but I’m afraid the extra weight could increase my risk of knee injury. My doctor says I should be ok to jog, but I wonder whether it would be better to wait until I’m closer to my goal weight. Anybody else used a plan like this for weight loss? Any
Ricardo Says:
June 24th, 2008, 0:33 am
I absolutely hate treadmills. But I don’t like to run more than every 2-3 days, I can’t recover fast enough. One thing I have found is that using an elliptical trainer in my gym, increases my endurance quickly and dramatically, without the stress on my joints. I went from running 3 miles to 6 miles in two weeks, just using the ET on non-running days.
Rick Taitano Says:
June 24th, 2008, 0:36 am
Jessica:
It seems like you’ve built a consistent program for the last few months. That’s a great thing!
You are walking 3-5 times a week. great!
You are walking 45+ minutes each time. Fantastic!
You are ready to walk/run.
Suggestion#1: Stay away from hills. They will eventually give you knee problems if you do them often.
Suggestion#2: Get good running shoes. They are the most important tools for running. You may need to buy 5 different pairs just to find one good one.
Rick
Ricardo Says:
June 24th, 2008, 0:49 am
Hi Jessica,
I didn’t see your post before. I would also recommend reading “Chi Running”. This helped me understand my form (and most people’s) is wrong. Focusing on my form noticeably decreases the stress on my joints, to the point I don’t feel stiff and sore the next day. Listen to your body, and good luck.
Ryan McLean. Says:
June 24th, 2008, 1:14 am
Sounds like a great plan to get fit and healthy
I need to get healthier
Eugene (Editor, Varsity Blah) Says:
June 24th, 2008, 1:19 am
I can’t imagine what my life would be like without going running almost every day. It really is one of the best things I can recommend. It’s like Leon Eldred says: “If I’d known I was going to live so long, I’d have taken better care of myself.”
Barry Says:
June 24th, 2008, 2:04 am
I would definitely run if my knees could stand up to the pounding. I did run quite a bit until it began to hurt too much. If anyone has suggestions to ease this discomfort, I would appreciate the advice. I’ve tried different shoes, and had an expert observe to recommend the right shoe. No go.
Biking and swimming have been more useful to me.
Rick Taitano Says:
June 24th, 2008, 2:42 am
To Barry:
I have some friends that use a knee band. That seems to help.
Also, they would take some calcium tablets or something, to help repair or strengthen their knee cartilage. I forget the name, but that also works for them, the tablets can be bought at your local K-Mart.
Leanda Ryan Says:
June 24th, 2008, 3:37 am
Last year I bought the Nike+ system for running. It’s the only thing that has motivated me to consistently run for just over a year now. I went from nothing to being able to run 3.5 miles on the treadmill at least once a week. There is something about seeing the miles rack up and running against friends where ever they are in the world that just keeps me going.
I’d love to be able to run outdoors, especially in summer, but I really struggle each time I try. I find keeping pace difficult, my knees hurt more, I get shouted at from passing cars, ear ache and the worry about being knocked down by a car all stop me from reaching the trance like state that I can get into on a treadmill.
Emma Says:
June 24th, 2008, 4:31 am
Fantastic advice. Just the sort of thing I’ve been looking for! I’d love to start running. I couldn’t commit to running three or four times a week but I may start walking and see how I get on. I’m a mother of a young child and my husband is away a lot - sometimes I can’t get out!
I would like to know what I need to buy, I don’t have running shoes or training gear, what would you recommend I purchase as a start up kit?
Jarkko Laine Says:
June 24th, 2008, 7:21 am
Great tips, and perfect timing (for me that is - I started running again a few days ago)
But is it really so that even if you feel comfortable running in let’s say 10 minute intervals, you should still start out by walking?
jz Says:
June 24th, 2008, 7:34 am
just wanted to reiterate the PROGRESS SLOWLY mantra —
I went from not running at all to 20 miles per week in 2 weeks and then……. have not run since as the pain in my piriformis muscle became debilitating ….. So please take it slowly
jz Says:
June 24th, 2008, 7:37 am
oops === not 2 weeks — 2 months to get to 20 miles a week
Marc and Angel Hack Life Says:
June 24th, 2008, 8:23 am
Remember, the first step is always the hardest. Get out there and commit to walking 1 mile 5 days a week. Once you have that built into your weekly routine for at least a month, step it up and mix in a a set distance of light jogging for a month… and so forth.
Linda Says:
June 24th, 2008, 9:32 am
@Shanel– I’m with you!
Most pys ed classes (at least the ones I’ve seen) are absolutely horrible– because they teach the less fit kids “exersize is miserable, and painful, and utterly and completely humiliating. Avoid it at ALL costs!”. Most kids would be more fit WITHOUT a pys ed class than they are with pys ed classes the way they are generally run. (I think the best thing we could do to fight childhood obesity is to get rid of gym classes!)
But this actually sounds do-able. I’m horribly unfit, but I do walk 20-30 minutes most mornings on my way to work. Thanks!
Mikey Says:
June 24th, 2008, 9:52 am
I just started the second week of the Couch to 5K plan from coolrunning.com for which Jonathan B. provided the link…
Here is another link for 9 free downloadable podcasts that Robert Ullrey put together as a companion piece for the program. It’s very helpful–each podcast is set to techno music (whether you like the genre or not, it helps to pump you up and pass the time) and tailored for each week of the program–he cuts in to verbally alert you as to when to start/stop walking/running, which is extremely helpful. Together, you can’t go wrong with this program–I plan on running my first 5K ever at the end of the summer!
http://www.ullreys.com/robert/Podcasts/podcasts/podcasts.html
Linda Says:
June 24th, 2008, 10:00 am
@Dominic– sorry! When I made my previous post, I completely missed that you were a “future pys ed teacher”. I apologize if the previous message seems to be slandering your profession. I’m sure there are pys ed programs and teachers out there that are good, and actually help kids get more fit. Just because I haven’t personally ever encountered one doesn’t mean that they don’t exist: the plural of “anecdote” is not “data”, and all that.
(in case you haven’t noticed, this is a bit of a sore point for me. My first draft of this message had “I’m sure that there are pys ed programs that don’t [more detailed complaint about the pys ed programs I've seen]“, but I edited it out, because that would have made for a lousy apology!)
Anyway, I do apologize.
Rick Taitano Says:
June 24th, 2008, 10:45 am
@Shanel and @Linda - Don’t let a bad past experience stop you or limit you with what you can do you with your mind and body.
I think teachers who discouraged you in whatever subject they are teaching should not be allowed in the classroom.
But here, Leo has given you a very doable plan.
Here is your chance to do your first marathon. Once done, it will change your life forever. You can do it.
Anyone can do a marathon. It is just a matter of how mentally tough you are. And that is the hardest part of doing a marathon. It is not running it. It is training for it. Day in and day out for 6 months to 1 year.
Follow Leo’s plan. Enjoy your runs.
Anna | Spreading Wings Says:
June 24th, 2008, 10:59 am
Great post, Leo! :)
I hope many of your readers that did hesitate, now will decide to make a first step towards a healthy lifestyle.
Another tip: The best time to practice is today and now. Don’t delay it, as our mind is very tricky. Tomorrow, next week, next month usually do not work.. Simply start it and enjoy.
Schizohedron Says:
June 24th, 2008, 11:15 am
For those asking about shoes: J.D. Roth of Get Rich Slowly has a post on his efforts to get better running shoes on his fitness blog, Get Fit Slowly: http://www.getfitslowly.com/2008/05/22/how-to-buy-a-pair-of-running-shoes/ . Hope this helps!
Adrian Smith Says:
June 24th, 2008, 12:10 pm
You can also try my Podrunner: Intervals series as well. First Day to 5K covers just what you might think, Gateway to 8K moves from 5K to 8K, and the new Freeway to 10K covers a complete 10K training series. The latter two are designed by Coach Jenny Hadfield (www.coachjenny.com). They’re all free, and oh yeah - no techno. :)
-Adrian
Michael Kastler - TechTalk WRLR 98.3FM Says:
June 24th, 2008, 14:50 pm
Great message - I would say you got to be seriously potatoe’d to take it that slowly, but it’s probably a good way to get started for those that are having a tough time even envisioning themselves running. Most will realize after a few days that they can jump right into jog/walk and so on.
I quit smoking a pack and a half a day about 6 years ago and the way i did it was to walk/jog/run whenever I felt i was going to tear someone’s head off or eat my own young if i didn’t have some nicotine - so about 2ce a day.
Not only did successfully i quit smoking, I also lost nearly 50# (I changed my diet too).
Matthew Says:
June 24th, 2008, 15:02 pm
I recently got my mom to start running and now she is totally into it. I think I will show her this post so she realizes how far she has come!
Actually, once she got into running she began to take yoga and meditation classes!
Pretty good stuff Leo, keep it up!!
Timo Says:
June 24th, 2008, 15:18 pm
Yes, start slow and then proceed gradually. However I would like to add two more things to the mix: aquajogging and bicycling. Both are extremely good after longer runs and they definately help you recover faster. And no matter if it’s not even a longer excersise, you should still consider it. Aquajogging is good because water as resistance is very good thus running in the water is definately easier for your legs than running on the asphalt. I’m a marathon runner myself and do aquajogging-exercises twice a week and cycling three times a week.
@Kris: If you are a hardcore bicyclist and now started running you should try duathlon at some point. Running is important but I would say that bicycling is even in bigger role in that sport
Piankeshaw Says:
June 24th, 2008, 15:37 pm
Good advice. I guess I’m living testimony that this works. I’m currently training for a 100 mile ultramarathon and it all started six years ago when I said, “I’m going to run these next two telephone poles” while pushing my twins in the jog stroller.
Also, look into “Evolution Running”. It stresses a forefoot running style that puts less stress on the joints and is more physically economical.
The benefits of running are enormous.
maj Says:
June 24th, 2008, 18:18 pm
Leo,
Thanks a lot for this program, just the time I need it !
It’s the first running program I think I can do, the others seemed to hard for me!
Thanks again
Jessica Says:
June 24th, 2008, 18:27 pm
Ok - You’ve persuaded me. I’m going to become a runner. I’ve got a long way to go (a lot of weight to lose) but I’m excited about the challenge. I’ve been looking into the Couch to 5k (C25K) program as well. The two approaches seem very similar - starting slowly, gradually increasing running time, etc. The only differences that I see are that this program seems a bit more flexible, includes 4 workouts each week instead of 3, and starts out even slower with week 1 of C25K looking like Step 2 here. I tried the first C25K workout today - it was more challenging than my usual 40 minute brisk walk, but doable. I’m interested in hearing from anyone who has tried the C25K program. How does it compare to this approach?
Liara Covert Says:
June 24th, 2008, 18:42 pm
The transition from “thinking” to “doing” is a life-transforming process that evolves as you evolve throughout your human life. You can choose to live by the examples of others or move to listen to your inner voice.
Michael Moniz Says:
June 24th, 2008, 19:36 pm
This is wonderful. I am currently training for my first 5K. So this was just in time. I love the simple approach.
kadavy Says:
June 24th, 2008, 21:57 pm
Great tips for gradually getting into some serious running! The hack that I’ve found works great is to use the timer on my iPhone both to tell me when to turn back home, and also to monitor my heart rate. (details here: http://snipr.com/2eip0 ) I find that if I keep my heart rate between 140 and 180 beats per minute, I don’t get burnt out so fast.
Johnny Bee good Says:
June 24th, 2008, 21:58 pm
Outstanding. I would be all over that dude. Nicely done!
Wannabe Runner Says:
June 24th, 2008, 22:15 pm
Another great running motivator is to find a “carrot”. That is, someone to run with who is really attractive, because you’ll want to keep up with them.
http://www.elitefeet.com/running-behind-a-carrot
Josan Says:
June 24th, 2008, 22:20 pm
About good running shoes?
Can someone please advise me some good shoes that you have come across? I previously had running stints but many times I abandoned it because shoes felt heavy for longer periods of run. I had bought and tried three different pairs, but never one which gives a good push to feet and provides good breathing space! May be I just don’t know better. Anyone can link to shoes on some websites that they know are good or best.
mmorpg Says:
June 24th, 2008, 22:21 pm
I tried running before… but I gave up, maybe I’ll try again now.
I usually prefer to spend my time in front of the computer playing games =/
justin Says:
June 24th, 2008, 23:26 pm
some things:
* if you run 3-5 times a week or more, make sure to buy new running shoes after 6 months or so. worn out shoes make worn out feet.
* that good feeling you have after a good hard run? endorphins! look it up on wikipedia, but basically they are your body’s natural pain reliever in a morphine kind of way. yay biochemicals.
* i stretch a good amount, both before and after a run. it’s important; not only does it keep you from pulling something but it’ll keep you from feeling sore. i haven’t felt sore in a year because i stretch a ton.
* ibuprofen can take the edge off the last day in your running cycle is typically the toughest. it’s a slippery slope, but it does me right.
* eat a little something before you run, something with carbs as it’ll give you some energy. eating something before running is NOT bad for you before you run, just make sure it’s only a few bites. if it’s more than that, wait an hour.
* i was staunchly against gatorade for a long time (waah? pay for a soft drink?), but after a run nothing beats about 16-20 oz of the stuff. it has sugars, potassium, water and salt (which is the same thing as electrolytes), which technically you can get from drinking a glass of water, eating a banana and licking a salt shaker. trust me, gatorade is just easier, and it really helps you feel better.
Rick Taitano Says:
June 24th, 2008, 23:28 pm
@Josan Everyone has their preferred running shoes.
You just have to go to the nearest running shoe store and try on different shoes to get the right feeling. Give yourself about 30 minutes to 1 hour trying on different makes and models.
I started with Etonics (I think this company is out of business) and Brooks. I tried Adidas, Nike, Saucony, and Reeboks. For the last 4 years I have been using Mizuno.
Every year they make different models and sometimes they are not as good as the previous ones (so always buy 2-3 pairs of them if they really feel good).
Anyway, It is a hit and miss thing. At least for me. In the beginning you will end up buying 5 pairs that you think are good, but eventually you will discover that 2 or 3 them are not good for your body. It can’t be helped.
As far as your shoes being heavy, get lighter ones that is perfect for your running style.
As you become a seasoned runner, the weight of the shoes will not matter, because your legs will become stronger. When you start doing races, you probably have to run in the rain, so imagine running with wet, heavy shoes. It actually is a lot of fun. And I love running in the rain. It’s like a refreshing shower.
Go to http://www.roadrunnersports.com.
The sight gives you information on what type of shoes you should get. Good luck, and I hope this helps.
Lex Python Says:
June 24th, 2008, 23:34 pm
This is a great article. Three years ago, I worked a corporate job, ate crap food and didn’t exercise. I was very unhappy. I started walk/running and it was very hard at first; I hated running. But I had a bad heart, and I want to live another 50 years, so I made myself do it. You gotta be gentle on yourself: if it hurts a lot, don’t do it. Now I run 3 miles a day and more when I have time and I’m bummed when I miss my run. I’m vegetarian and eat mostly organic food too and I’ve lost my spare tire and feel great most of the time. And I haven’t been sick in two years! I highly recommend running for exercise, and exercise for sad fat people like I was!
Mary Says:
June 25th, 2008, 0:40 am
I used to be able to do a walk/run on the treadmill, but lately I have noticed I get dizzy from running even just to run to get from one point to another in a hurry! why is that? It’s as if my brain is banging within the skull and I get light headed and disoriented and dizzy almost about to fall. any ideas?
Anbusivam Says:
June 25th, 2008, 1:17 am
Leo, Wonderful article with an excellent plan that any one can follow.. Yes, starting small is the key for any great things in life and that applies to running as well. I found running with a group is always a fun.
No Dig for you. Says:
June 25th, 2008, 1:23 am
Holy crap what a great system…. from 2 years ago…
http://www.lifehack.org/articles/lifehack/running-for-beginners.html
Peto Says:
June 25th, 2008, 1:33 am
Hi Everyone. It’s great to see such genuine enthusiasm for running. Running is something that is very very hard to get into if you are unfit but gives you great results if you can just stick with it. People have various methods for this but I will put down all the things that work/are working for me.
Set and track goals: Having a clear goal to work towards and to see your progression really helps. I gave myself a weight loss goal of 20kg and broke that up into little 2kg goals and I track this on a whiteboard at home. It’s so good everytime I cross of another 2kg and I can see how far I’ve come. I even bought Wii Fit as it is a great little tracking game that helps me stay focused (but really shouldn’t be used as a be all and end all to weight loss). Nike shoes and ipod bundle is really cool. I love listening to my favourite tracks and seeing my runs in a graph and again I can see improvment each time.
Track what you eat: Each day I write down exactly what I eat and I can definitly see how eating the right kind of foods impacts upon how hard it will be to reach my goals.
Get a massage: If you start from doing nothing to going at it you will get some sore muscles. Even easing into it as this article says you could probaly find some muscle pain. I had a massage the other day and am feeling more ready than ever to get back out there and do a run.
Involve Friends: I’m so lucky that all my friends are right behind me, giving me support and helping me anyway they can. It made my day when a friend who I hadn’t seen for 3 weeks told me I looked thinner recently.
Just for a bit of personal backstory. I have always battled with my weight as long as I can remember. After some very unpleasent experiences and a Dr telling me I was obese I decided that something had to be done. I’m in no way perfect but I am very happy to report that due to all the things I’ve done I’m well on my way towards my 20kg weight loss goal with My weekly weigh in this morning showing I have lost 7kg so far and am now no longer obese ( now I’m overwieght instead, small steps :)) and have signed up for a 14km fun run August 10. Thanks for reading my rant.
Jason Says:
June 25th, 2008, 1:57 am
You should never try to go all out the first time. Never.
I used to sit in front of a computer almost every hour of the day, then I joined the Army. The first mistake I made was not preparing myself for the physical demands. I developed shin splints quickly and shin splints don’t go away for a very long time. Now, when I run I have to run or else my legs start hurting almost unbearably; stopping always hurts more than starting with shin splints.
Mart (Addicted to Running) Says:
June 25th, 2008, 5:37 am
It doesn’t just make sense to ease in to running in the first place, but you also need to take enough rest days when you settle in to heavier training… as I found out to my cost last year when I had a stress fracture!
Timo Says:
June 25th, 2008, 6:31 am
@Mart: This is so true. Enough rest is almost as important as running itself. Rest days are mandatory and I rarely run on two consecutive days.
Also, if you get serious about running and start entering contests, I would definetely buy different shoes for competition and different ones for training.
Mack Says:
June 25th, 2008, 9:58 am
So, with Step 4, do I run for 2:30, walk for 0:30 nine times when I work out? Wasn’t too sure what you meant with this…
Rick Taitano Says:
June 25th, 2008, 10:28 am
@Mack: I think that’s what Leo meant.
Step 3: 10 minute warm-up
eventually (2:30 run w/:30 recovery) x 5 = 15 minutes
10 minute cool-down
Step 4: 10 minute warm-up
(2:30 run w/:30 recovery) x 9 = 27 minutes
10 minute cool-down
dan Says:
June 25th, 2008, 10:58 am
this article hits the nail right on the head, the statements you made couldnt be any more true….i started running 8 months ago, have quit smoking, lost weight, started eating healthier, look better, feel better, am less stressed out, and best of all, i look great haha
already ran 2 10ks and a few 5ks, running is the best medicine, start now and it will change you life
Denise Says:
June 25th, 2008, 11:59 am
Great timing Leo. I have been interested in starting running, but with working full time and two small kids - I just didn’t think I could find the time. After reading your blog for a few months, I was really interested in giving it a try, but I was nervous as I’ve never been an athlete - not by any stretch. So, I started walking May 10th, and I had worked up to about 2 miles four days a week. Now, I’m doing the walk/jog thing four days a week for about 2.5 miles. I love it! It’s truly addicting. I feel so much better, have more energy, and all those other great benefits you’ve mentioned. Thanks for the timely post!
Genesis Says:
June 25th, 2008, 12:57 pm
I would love to do this, but I happen to live on the side of a volcano . . . which means the hilly part would start right off the bat. :S That makes it a little more daunting.
Austin Bonds Says:
June 25th, 2008, 13:04 pm
Great stuff. A runner myself, I believe the program laid out here is very wise. One other thought I would bring to all readers is buying the right shoes. I would specifically look for a shoe store in your area designed for runners. The one I go to not only measures foot size, but studies the way the foot lands on the ground (turning inward or outward) and recommends shoes appropriate to this measurement.
Paularado Says:
June 25th, 2008, 14:12 pm
For those with bad knees:
I have the most god-awful knees on earth. I thought running was out of the question because even a short jog through a parking lot in a storm or something like that would leave my knees aching and sore.
However, I discovered by accident that after weeks of strength training (squats, lunges, hamstring curls, etc) to lose weight, that I could run.
I was on a hike and it started lightening. I started running, on steep trails no less. It was a phenomenal feeling and my knees didn’t hurt! I realized that the strength training changed EVERYTHING. So, I tend to trail run in the spring and summer, but only after a few weeks of strength training. Works for me.
-Paula
Amanda Says:
June 25th, 2008, 14:40 pm
This is exactly what I needed! The timing was also great - I signed up today for the 2008 LiveStrong Challenge ^.^
Stephen Smith Says:
June 25th, 2008, 15:11 pm
Thanks for the positive and motivational comments, folks. I am glad to see that so many of you are working on getting fit!
Jenni Says:
June 25th, 2008, 18:23 pm
What a great article Leo! Thank you! I started running (okay jogging) 5 weeks ago and I have never felt better. I started out walking with 1-2 minutes of running as often as I could. I have slowly built up the strength and now I run 2 miles, 4x a week, every other day. I haven’t slept this good in years! I have arthritis? in my right knee and hip and they give me fits sometimes, but I’ve been suffering with those aches, long before I started running. But I do try to take it easy and take small steps when I run and I also support my knee with a wrap. Swimming afterwards really helps ease my soreness as well.
I have one question for anyone that can answer this. I recently watched some program that said you shouldn’t “stretch” your muscles before you exercise, that rather you should “warm up” before exercising and then do your stretching afterwards. I guess the theory is that stretching your muscles beforehand could put you at a greater risk for pulling something because your muscles haven’t warmed up yet, thus stretch after you run/exercise. Theoretically it makes sense. But everywhere I read (including here) stretching before and after exercise is essential. I’m no athlete and I’m really trying to prevent injury so if anyone has any thoughts on this please share. Also, what are some good “warm up” exercises to do before a run?
LinuxandFriends Says:
June 25th, 2008, 21:42 pm
I have been running for some weeks now and I agree that it is a top of the world feeling. But I can no way run the 5K that you suggest. I can barely run 1.5K at a continuous pace.
HS Says:
June 25th, 2008, 22:15 pm
To those blaming bad PE coaches…
Get a grip. Parents are responsible for the health of their kids outside of school. If you send a fat kid to school, sure, they will dislike exercising.
How about being responsible - feed your kids properly, make sure they go out and play and are active.
Don’t blame PE teachers for our country’s crappy parenting.
Rick Taitano Says:
June 26th, 2008, 10:29 am
@Jenni: On your 2 mile run, walk the first 400 meters slowly, this would be your warm-up. Do your stretches, if you can find a safe place along the road. Then continue to finish your 2 miler.
After your 2 miler, walk for 200-400 meters and do your stretches again. Smile and go home!
Try to keep it simple.
Pete Says:
June 26th, 2008, 12:00 pm
It’s funny, and I may be crazy, but you could take this same post and apply it to almost any challenge in life. Running is just the goal of this particular post. But substitute opening a business, starting a hobby, or any other item and it all works the same.
The love for running exudes throughout the entire post and I love to push myself as well. For me it is Jiu Jitsu, but I followed the exact same strategy (after some hard ego lessons) and wound up having success at it.
Great post as always. The key is to understand how to win the internal battle within,and make your goals a reality.
Bas Says:
June 26th, 2008, 14:25 pm
Running made my mind more open, made me more relaxed and create additional sharpness… Great for work and life in general…
Just want to add: be careful with stretching. Lot of injuries created by sudden stretch of muscles never used (even when running).
Cheers
Bas
Jeannie B. Says:
June 26th, 2008, 14:41 pm
to Rick and Barry
Glucosamine Condroitin is a supplement that allows me to run without knee and hip pain. Helps restore lost cartilage. (my loss is due to old age!) This stuff works and is cheap.
Jenni Says:
June 26th, 2008, 16:33 pm
THANK YOU Rick Taitano! I will do just that!! ^_^
Also to Jeannie B. - I’m going to try some of that stuff! Had no idea glucosamine came in a liquid form…I have issues taking horse pills! Much thanks!
Rick Taitano Says:
June 26th, 2008, 19:38 pm
@Jeannie B. - Yes! Yes! Yes! Glucosamine Condroitin!
That is the supplement I was trying to say earlier to Barry. Thank you.
@Jenni. You’re welcome!
@Bas, you’re right you really have to be careful when you do your stretches. I used to do it religiously 20 years ago. But, for the last 10 years, I only do it after a long run (12+ miles), and before I run a race. Don’t do what I do.
@Pete, Internal Battle, yes, you will have many of these, you will have so many excuses not run, or just skip the run. And in the end you only have one good reason for doing it, to do it for yourself. For You! And if you can’t make yourself happy then how can you make others happy.
I gotta go run, the sun’s getting hot!!! 8:37 a.m. Japan.
Jeff R Says:
June 26th, 2008, 23:31 pm
Thank you Leo for this inspiring post.
I began to train a couple days ago and although I never really considered to add running to my training routine, I just did it for 2 days in a row. It is not as hard as it seems, if you allow yourself the “weakness” to walk… which I didn’t allow myself before reading your post!
Miss Gisele B Says:
June 28th, 2008, 12:26 pm
I run thrice a week in the morning. I totally agree that it reduces the stress and tension of our daily lives.
Linda Says:
June 29th, 2008, 16:08 pm
@HS: I think you misuderstood what I said. I never said that fit kids were the responsibility of PE teachers, just that they do more harm than good.
You don’t have a math class, throw together kids of all different math abilities (from remedial to honors), have them taught by the Honors Math Meet coach who is judged not on how he teaches this class, but on how the Honors Math Team does in competition, who then gives the same level of math problems to everyone in the class– so the honors kids are bored and make trouble, but get away with it because there all on the Math Team, and the remedial kids just get discouraged about how impossible math is, because they are being asked to do things well beyond their abilities without being given the steps in between. Oh, and they all have to do all their math problems on the board in front of the class, where the kids that are worse at math are made fun of for it. Maybe some of those slower kids could have been helped through their difficulty with math by a teacher that was actually interested in teaching– but that class is going to do more harm for their math ability than good. The slower kids would have been better off not taking any math class at all.
But that’s exactly how, in my experience, most PysEd classes operate. The jocks make trouble and get away with it, everyone is given the same level of exersize, so the less fit kids don’t even realize that in the wider world they’re allowed to start slow and work their way up, let a