Thursday, July 22, 2010

Nike: Getting Started as a Runner

As a teacher I do a lot of sitting, but I know that to keep doing anything in life, I have to take care of my health. So, last week I started a bodyweight exercise program and running. Once a month, I'll post a new article from to help others either get in shape or stay healthy.

Getting Started as a Runner
April 29, 2010 by Coach Jay

Hi Coach Jay, I'm interested in running but I don't know where to start. Any tips on how much I should run a day and how many times a week? My first goal is to complete a 5K and then move forward to a 10K, etc. Any information you can offer me will be greatly appreciated. - - Sylvia

Sylvia - Thanks for the question. It can be tough to know you want to run, but have no idea where to begin.

The first resource you should check out beginner programs for running a 5k. The assumption is that you haven't run much and don't have a formal training plan to follow. One good place is "Couch to 5k" or sometimes called "First Day to 5k".

Next, you need to add a warm-up and cool-down routine to your workout. Why? Because a month or two into your 5k running program the chance of injury increases as you become more adept at running and able to run farther and a bit quicker. The problem is that your bones, ligaments and tendons won't be ready for "the new you" if you don't set the foundation of general strength, mobility and flexibility with routines like the Lunge Warm-Up and the Myrtl routine as a cool-down.

Finally, you should consider finding a trainer/coach or joining a running group. The guidance and motivation will help you reach the goal of running your first 5k and the 10k after that. I don't recommend a personal trainer or joining a running group to everyone, but I think in your situation either one would be beneficial.

Glad you're running Sylvia, and thanks for the question.

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