Running Advice Needed - ThinnerTimes

eli_far77 · 03-10-2008, 06:11 PM

Hello all,
I was just wondering if any of you have any tips for a beginner?

Thanks!

Corrine · 03-10-2008, 06:34 PM

If you've been walking as must are recommended to do, running is an easy step up.

I started walking 50 paces and then trotting 50 paces then back to walking 50 paces etc. etc. Doesn't take long to build up from there.

Gina in NY · 03-10-2008, 06:46 PM

Yes - start slowly.
But NUMBER ONE - get good shoes!! Running is very punishing and you'll need to stay in fresh shoes. They say about 500 miles per pair. I go up above that, but you do have to replace them more often than you would other kids of sneakers.

So - start with a good 10 minute brisk walk. Jog for 30 seconds and walk for two minutes, jog for 30 seconds. walk for 2 min. etc. Gradually increase the jog and decrease the walk. I remember getting to jogging for 3 min. and walking for 1 and I just sort stopped adding in the walking at some point. And low and behold, I could run for 30 minutes! Now I run for 6 or 7 miles. It is intense, but fun.

Good luck - oh - and don't forget to stretch before and after - especially if you are a newbie.

eli_far77 · 03-11-2008, 08:16 PM

Thank you Corrine and Gina for the suggestions. I'm going to start slow and build up.

boarderneil · 03-15-2008, 01:43 PM

Eli,

The above suggestions are great suggestions. If you find yourself in a bookstore, check out a book called "the runner's handbook." you could easily scan through the chapter on beginning runners programs that provide easy to remember begginer programs. I actually bought the books because I'm now training for a half marathon.

The best beginner program that I read was a ten week program of a minimum of 3 runs per week as follows (all of this is after a 10 minute warm-up walk):

1. Run (in minutes) 1-1-2-2-1-1 (2 minutes brisk walk breaks between runs)
2. Run 1-1-2-3-2-1 (2 minutes in between)
3. Run 1-2-3-3-2-1 (2 minutes in between)
4. Run 2-5-5-3 (1.5 minutes in between)
5. Run 2-5-8-3 (1 minute in between)
6. Run 2-3-10-3 (1 minute in between)
7. Run 4-12-4 (1 minute in between)
8. Run 3-14-3 (1 minute in between)
9. Run 2-16-2 (1 minute in between)
10. Run 20 minutes nonstop.

Also, find friends or something that motivates you. Your Nike shoes are equiped for Nike+ so if you had an iPod Nano - you could use a Nike attachment to keep track of your runs and create goals for yourself online. Its kind of fun, but not very accurate and sometimes fails.

Hope that helps!

eli_far77 · 03-15-2008, 06:46 PM

Quote:

Originally Posted by boarderneil

Eli,

The above suggestions are great suggestions. If you find yourself in a bookstore, check out a book called "the runner's handbook." you could easily scan through the chapter on beginning runners programs that provide easy to remember begginer programs. I actually bought the books because I'm now training for a half marathon.

The best beginner program that I read was a ten week program of a minimum of 3 runs per week as follows (all of this is after a 10 minute warm-up walk):

1. Run (in minutes) 1-1-2-2-1-1 (2 minutes brisk walk breaks between runs)
2. Run 1-1-2-3-2-1 (2 minutes in between)
3. Run 1-2-3-3-2-1 (2 minutes in between)
4. Run 2-5-5-3 (1.5 minutes in between)
5. Run 2-5-8-3 (1 minute in between)
6. Run 2-3-10-3 (1 minute in between)
7. Run 4-12-4 (1 minute in between)
8. Run 3-14-3 (1 minute in between)
9. Run 2-16-2 (1 minute in between)
10. Run 20 minutes nonstop.

Also, find friends or something that motivates you. Your Nike shoes are equiped for Nike+ so if you had an iPod Nano - you could use a Nike attachment to keep track of your runs and create goals for yourself online. Its kind of fun, but not very accurate and sometimes fails.

Hope that helps!

Thank you for the beginners workout. I am going to try it...this is the first time in a long while that I am beginning an exercise routine. I hate exercise period but I've recently put my mind on a goal and I want to reach it soooo bad!

Wish me luck.