If you've decided on starting a running program, that certainly is the best decision you could make where maintaining your health is concerned. Running is perhaps one of the finest aerobic exercises there is, and not to mention also being an excellent way to lose weight over the long term. However, when starting a running program, remember that it is also a repetitive exercise that can have a high impact on the joints of the body, so you need to make sure that you follow certain procedures when starting your running program.
One of the most important things, I think, is to begin your running program on a soft surface. Don't run on tarmac when starting a running program, because this creates repetitive stress for the joints that can lead to a chronic injury over time. Secondly, don't run too far during the first two weeks. Make sure that you ease into your routine gently, so that you don't cause excess stress for your body. Run a simple and manageable distance the first time round. Indispose your running with bits of walking. As your body adapts to the new stresses you're placing upon it, you can always increase the amount and distance that you run.
What your initial body condition is also has an impact upon how much you can run when you're starting a running program. If you're reasonably young and fit, and not overweight, then you shouldn't have any problems at all getting into a reasonably strenuous running program. But if you're carrying around a few extra pounds, then you may consider easing into your running routine a little more gently. You see, there's no point in getting injured when you start running, because it means that you'll have to break your running schedule for a few weeks or even longer, and during that time your fitness and endurance go down... and when you do start running again, you'll find that you have to begin perhaps almost from scratch.
So what sort of routine should you start running with if you are a little overweight or not too fit? Well, how about a routine of alternating walking and running? Walk for two minutes, then run slowly or jog for about a minute or so, and then walk for two minutes once again. Do this for a total period of about half an hour, it's good enough to start with. Over time, you can increase the running segments of your schedule to equal the time that you spent walking. For example, you can run for two minutes, and then walk for two minutes. As your body adapts to this, you can run for a longer period of time than you spend walking and ultimately, of course, you can phase out the walking altogether.
I would say that if you are not very fit, this process should take between two to four months. I also believe that if you are not very fit, or overweight, you should not train perhaps more than two times a week. Start out your training routine by running two times a week, and then slowly, over a period of around three months or so increase that to three times a week, and then you can add another day in after that, if you like. For a person who isn't fit there should be a break of at least forty eight hours between running routines, especially when starting a running program, and even for a person who's fit a break of twenty four hours is certainly recommended.
This article was written by John Gomez who has many years of running experience and has been training professional athletes. Visit http://www.starting-to-run.com for more information about running.
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