I would love to start a running plan but get winded quickly. How do I gradually start a running regiment?

Question

There is nothing physically wrong. I need to lose a few lbs.

Answer 1

Welcome to the world of running.  Like all good things they do take time.  I would not get so hung up on pace at the moment as a beginner.  The important thing is to build your body up towards continuous running.  The goal for now should be 2 sets of 10 minutes with a 1 minute 1 break.

The pace is not important whether you run at 6 mph or a nice slow jog at 4 miles an hour.  Most important is that you are being active and starting on an activity that can be a lot of fun if you start looking at the many races that are offered around the country.

Now, what I recommend is a run/walk program that slowly over 10 or so weeks takes you to that goal.  There are many program and schedules out there.  This one is from John Stanton Owner and founder of the Running Rooms.  http://www.runningroom.com

These are the sets you use, just run them out to approx. 10 minutes.  So in week ten you really go approx 21 minutes.  This program works I know as I taught it in the clinics.  Pace is not important, it’s the time, as you progress speed will take care of itself.

Week 1 – 1 min run / 2 min walk

Week 2 – 1 min run/ 1 min walk

Week 3 – 2 min run/ 1 min walk

Week 4 – 3 min run/ 1 min walk

Week 5 – 4 min run/ 1 min walk

Week 6 – 5 min run/ 1 min walk

Week 7 – 6 min run/ 1 min walk

Week 8 – 8 min run/ 1 min walk

Week 9 – 8 min run/ 1 min walk

Week 10 – 10min run/ 1 min walk

Harry

http://thediabeticrunner.blogspot.com

Answer 2

gradually build up day by day and run everyday

first day run very little and day by day increase your mileage

Answer 3

First off, congrats on wanting to run! It's a lifelong sport, and I love it.

Start off slow. Pace isn't especially important, unless you're racing. First, start with a slow jog around the block, maybe a mile or so. Do this route for awhile until you feel like you can step it up a notch. Take another route for a little bit longer, and continue working up as you can. If you're not into routes, time yourself. Start with 15 min, then bump it up to 20, 25, 30, 35, and so on.

Also, this has nothing to do with your question, but make sure you're getting good running support in your shoes. Don't run the risk of getting injured. Shin Spints stink, believe me.

Enjoy the Journey!

Answer 4

First, set a date to start. Plan out when you will start (Ex.-7:00am, March 21.) And but a special calendar/planner to track when you will run*Calendar Part of it*:: How long you ran for that day* Planner part of it*. After you decided what date to start, how long you will run for, you need to think of what you'll need. Buy some nice running shoes, some stretchy shorts, breathable socks (Dont wanna have smelly feet Lol.) And maybe some tank tops and/or running shirts. That should get you started! Hope it works =].