How do I get started on a running program?

Question

I want to start running, but I'm not sure of the best way to approach it. I'm in pretty good shape, I exercise at a gym 5-6 times per week, 2 days of weight training and 4 days of cardio. I was wondering if it's best to start with going certain distance (say, 5 miles) by running and walking when you need to, or just trying to run as far as you can without walking at all and build upon that. Any help would be much appreciated! I used to run in high school and really enjoyed it, I'd really like to start up again. :)

Answer 1

Best way to build up your stamina would be to do, let's say 3 minutes of running, 2 walking, 3 running, 2 walking and so on until you reach 30 minutes. Do this a few times a week (not every day; you also need to rest) and gradually move to 4 minutes of running, 1 walking etc. After a couple of weeks see how you are doing and increase running time. Don't do too much too soon. You'll get sore and can injure your knees, hips, back etc. If you can run 30 minute straight, you can run a marathon. Physically you can, I mean, not necessarily mentally. But running is an awesome sport. Also, check out chirunning.com

Answer 2

well I'm not as serious about running as some.

but I run about 4 times a week, about 15 miles total.

Like around 4 miles at a time. But to come to running after not running for a while, you need to build up your lungs, to do that you start out with your half mile, and check your breathing, hard or easy? if it's fine keep going, go until your breathing is really strained. But once you get past that milestone of breathing then run as far as you can, because it's not your legs that get tired it's your breathing. So try simple things like that and approach it however you want to. Try to run for at least 20 minutes, to help your breathing get better,

hope this helps!

Good Luck!:))

Answer 3

Step outside and start running.  Thats a good start.

Answer 4

Based on the good shape that you are in, I would suggest keeping it slow and a consistent in pace, avoid hills and go for about 4 miles - without stopping.

Slow is the key so that you enjoy and more importantly build up your endurance. You can be in fantastic shape but sometimes endurance is something that has to be built up.

Over 3 to 4 weeks work your way up to 6 miles and if you are doing well you will naturally feel the "will" to challenge yourself with longer distances or faster pace over new routes and maybe even some hills! You'll be hooked again for sure!

If at first you are having trouble with the 4 miles I also suggest starting out really (like jogging at a fast walk speed) the first 10 minutes or so and stopping to stretch before attempting the full run without stopping.

Keeping it slow and stretching a little bit before and various stretches (for about 15 minutes) after are the biggest things to keep in mind.

GOOD LUCK!

Answer 5

dont push yourself too hard. you'll only get injured. trying building your stamina by running slow enough that you can almost make conversation, and run maybe 4-5 miles.