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Running has so many benefits - it relieves stress, strengthens your muscles and makes your

body lean. It's hard work at first, but after a few weeks your body finds its rhythm and you
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begin to crave the feeling of running free. You can start running and build up your endurance
with a bit of persistence and hard work in no time.
Running Help

Part
1 of
Sample Running Plan for Sample Running Tracking Ways to Motivate Yourself
3: Getting
Beginners
Sheet
to Run
Out There
1.

1
Go outside and run. Now. The best way to start running is simply to put on a pair of running

shoes and hit the


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2. Ad

2
Use good form. Try to loosen your body and move forward in a way that feels natural. Pump
your arms, take comfortable strides, stand upright with a slight forward lean, and pick your
feet up high off the ground so you don't catch a toe in a crack in the sidewalk. Every runner
has a slightly different gait, since everyone's body is different, so figure out what
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7r4r4tft743gof54ergfergto light that your foot strike (toe, mid-foot, heel) is a natural occurrence

that should not be altered. That being said, the faster you run the more forward on your foot
your strike will be.
Relax your upper body. Hofofrffedgewlfigerhgrurself stiff impairs mobility and makes you run
slower. Keep your weight centered and your sfoiufiurhgidrgffufhpierjhgters in a relaxed
position, with your arms bent at 90 degrees.[1]rofuhruhrruiugiiregfegfkeferf
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3
Breathe. Breathe naturally or focus on a breathing technique. Some argue that the best
breathing technique is inhaling oxygen through the nose, fully expanding the lungs, and
exhaling through a widely opened mouth. Your nose is a good filter for air, especially while
running outdoors, which prevents you from accidentally swallowing bugs. Exhaling through
your mouth allows your body to get rid of more carbon dioxide and heat with less effort.
4.

4
Stretch when you get home. Although the benefits and/or drawbacks to stretching before a
run are controversial, there is little argument about the benefits of stretching at the end of
each workout. Stretch out each muscle group, holding each stretch for at least 15 - 20
seconds.
The most important muscles to stretch are your leg muscles. Stand a few feet from a wall and
lean into the wall (moving one foot closer to the wall but leaving the other one a meter out) so
that you feel your calf muscles being stretched. Do one side then the other.
Bend your knee and lift your foot till your foot is back up near your butt. Hold that foot with
your hand and bring it real close to your butt. You should feel a stretch along the front of your
thigh. Swap sides. Alternatively, you can step forward and lunge into the front foot, keeping
your knee behind your toe until you feel the stretch in your thigh. This will save your knees,
instead of putting unnatural stress on the tendons and ligaments around your knee that could
lead to future damage.
Standing near a table or a fence rail (at about hip height) try and put your foot up on the table
or fence rail. Now try and straighten out your leg. You should feel a stretch along the back of
your leg. Swap sides.
Part 2 of 3: Starting a Routine
1.

1
Run at least three days a week. This is how you build endurance; running once a week
won't cut it. Space out the days to allow for recovery time between sessions. Anything more
goes beyond fitness and into running for other purposes, something you may find yourself
doing if bitten by the running bug.

Run rain or shine, in cold weather and hot. Just be sure to dress appropriately for the weather.
Stay hydrated and eat light before running.
2.

2
Add time and distance. As the weeks go on, push yourself to run further and for a longer
period of time. If you ran 10 minutes at a time the first week, push yourself to do 15 the
second week. Make it 20 the third week. You'll soon find that you're able to go much longer

before you feel like you have to stop. To build endurance, try these strategies:
Don't worry about speed at first. In fact, you should really run more slowly than you think you
should. You're not running a race yet; you're increasing your fitness level. For now, focus on
gradually decreasing the time or increasing the distance you run. The racing can come later, if
you choose.
Alternate running and walking. Rather than stopping your exercise session when you feel like
you have to stop, walk for a few minutes, then start running again. Repeat over a period of 30
or 40 minutes. Next time you run, increasing the ratio of running to walking during the same
30 or 40 minute period. Eventually, get to the point where you're running the entire time.
Do sprints. Running as fast as you can for a short period of time builds up your muscles and
helps you gain endurance. Mix up your long running sessions with sprinting days. Use a
stopwatch to time yourself. Start by sprinting as fast as you can for a quarter mile; do this 4 - 6
times. On your next sprinting day, try to beat your first time. Add more quarters as you gain
endurance and strength.
3.

3
Map out some favorite routes. Running the same boring track day in and day out is going to
make you feel burned out pretty soon. Treat yourself to a run in the woods, or in a
neighborhood you've never explored before. Try to rotate your workout sessions between 2 or
3 different places to keep things interesting.
Make it convenient. Find places to run near your home, work and/or school. Schedule
workouts when you are least likely to be interrupted like early in the morning or on the way
home from work.
Be prepared for changes in plans by carrying some gear with you (in your car) when at work
or school. That way if the traffic is terrible, you can go for a run until the traffic thins out.
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Don't give up too soon. After a few runs, you might be inclined to think you aren't cut out for

running. You'll think to yourself, shouldn't this be more fun by now? Why does it hurt so much?
Just keep going. Tell yourself you'll give it at least two weeks before throwing in the towel.
After a few weeks of pushing yourself by following a running routine you will begin to feel
lighter, faster, and you'll start having more fun. Eventually you'll realize you don't want to miss
a run.
Part 3 of 3: Advancing to Intermediate Level
1.

1
Obtain some good running shoes. If you're serious about this running thing, it's a good idea
to have yourself fitted at a running store, as different shoes are designed for different types of
feet. The right shoe for one person is the wrong shoe for another and will cause injury. A good
running store can test you to make sure you get the right shoe (bring along a used pair so
they can tell from the wear pattern as well).
The person helping you can use an old pair of shoes to determine where you put the most

pressure on your feet, and can help find the design that will most minimize injury.
Your typical sporting goods store does not have the expertise to get you in the correct shoe.
2.

2
Train for a race.[2] Competing in a race gives you a goal to work toward as you're learning to
run. Once you've done one, you'll probably want to do more. To train for a 5K race, which is
just over 3 miles, follow a weekly schedule 3 days a week for a 2-month period:
Week 1: Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90
seconds of walking for a total of 20 minutes.
Week 2: Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two
minutes of walking for a total of 20 minutes.
Week 3: Brisk five-minute warm-up walk, then do two repetitions of the following:
Jog 200 yards / 180 meters (or 90 seconds)
Walk 200 yards / 180 meters (or 90 seconds)

Jog 400 yards / 365 meters (or 3 minutes)


Walk 400 yards / 365 meters (or 3 minutes)
Week 4: Brisk 5 minute warm-up walk, then:
Jog 1/4 mile / 400 meters (or 3 minutes)
Walk 1/8 mile / 200 meters (or 90 seconds)
Jog 1/2 mile / 800 meters (or 5 minutes)
Walk 1/4 mile / 400 meters (or 2-1/2 minutes)
Jog 1/4 mile / 400 meters (or 3 minutes)
Walk 1/8 mile / 200 meters (or 90 seconds)
Jog 1/2 mile / 800 meters (or 5 minutes)
Week 5:
Workout 1: Brisk 5 minute warm-up walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Workout 2: Brisk five-minute warm-up walk, then:
Jog 3/4 mile / 1200 meters (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)
Workout 3: Brisk five-minute warm-up walk, then jog two miles / 3200 meters (or 20 minutes)
with no walking.
Week 6:
Workout 1: Brisk five-minute warm-up walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Workout 2: Brisk five-minute warm-up walk, then:
Jog 1 mile /1600 meters(or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)
Workout 3: Brisk five-minute warm-up walk, then jog 2-1/4 miles / 3600 meters (or 25 minutes)
with no walking.

Week 7: Brisk five-minute warm-up walk, then jog 2.5 miles / 4000 meters (or 25 minutes).
Week 8: Brisk five-minute warm-up walk, then jog 2.75 miles / 4400 meters (or 28 minutes).
Week 9: Brisk five-minute warm-up walk, then jog 3 miles / 4800 meters (or 30 minutes).
3.

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Join a running group. Running with other seasoned runners will give you the opportunity to
get feedback on your form, and provide motivation to stick with it. You can run races together
or just run for recreational purposes. You'll find information

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