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How to Get Started Running

Learn how to get started running from competitive runners Doug Oldiges and Stephanie Coburn in this Howcast video.


The great thing about running is that it is something that anybody can do and you can do it just about anywhere. All you need is a pair of sneakers and you're good to go. But it can be a little daunting, so there are a few things that you should know before you get started. How many day a week do you need to be running? Generally two to three days a week to start is a good rule of thumb.

The reason for this is because you want to be consistent. If you're not giving your body that consistent stress, it's not going to adapt over time. Also, you want to leave about one rest day in between each run day. So maybe you're doing a run Monday, Wednesday, Friday, and again, you do it the following week, Monday, Wednesday, Friday.

How far should you be going? Twenty minutes is a good time to shoot for. Twenty minutes is usually the minimum amount of time that you need, to stress your body with a new activity. Now how far should you go? It's not so much distance right now, when you're getting started, it's time. So 20 minutes is usually a good amount of time to get started with a run, walk combination.

Start with about four to five minutes of walking, maybe about one minute of running. Over time, after a couple of weeks, decrease the amount of walking time and increase the amount of running time. Now how are you going to feel? Are you going to feel great right afterwards?

Probably not. You're probably going to feel a little sore afterwards. It's a new activity. It's different. You're body is going to adapt. If it becomes too uncomfortable, you can take a rest day, maybe a couple rest days, but get right back into it. The soreness will go away, as your body adapts. So it's easy to get started, just get out there and go for your run.

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