More from Prevention.com: 11 Weird Races To Run This Fall, 10 Running Terms Every Beginner Should Know Here’s How! YOU NEED running shoes. Other types aren’t designed to handle the increased impact. YOU’LL DO running workouts, alternated with walking and cross-training to work different muscles, condition your body for higher impact, and prevent injury. Run 3x/WEEK Run the given distance (see chart on next page), taking walking breaks as needed. If you can run only 15 to 30 seconds at a time to start, that’s okay. Stop before you’re out of breath, walk until you’ve recovered, and then return to running. Gradually you’ll be able to go longer, until, after 6 weeks, you can cover a full 3 miles without walking. (You don’t have to be able to run the entire distance to progress each week.) Cross-train 1x/WEEK Incorporating different types of workouts helps beat boredom and prevents injury by exercising different muscles. Try swimming to beat the heat and tone your upper body, yoga to stretch and relax your muscles, or cycling to give your legs a break from impact. Walk 1x/WEEK This is your easy exercise day, designed to get your blood flowing and loosen up your muscles. Walk at a pace that allows you to chat with a friend. [pagebreak] Motivation Tip! Stop Watching the Clock! It’s more efficient (and fun) to track miles instead of minutes. But a treadmill isn’t the only way to know your distance. DRIVE: Use your car’s odometer to map out a loop. Note landmarks along the way so you’ll know how far you’ve gone when you’re running. FIND A TRACK: Many towns have a 1/4-mile track at a high school or community center. Four laps equal a mile. SURF FIRST: Plot your course on a Web site like walkjogrun.net or try preloaded routes (complete with tips on traffic and hills). EMBRACE TECHNOLOGY: There are GPSpowered devices, pedometers– even some cell phones will measure your distance. Check sporting goods and electronics stores to find one that meets your needs. Stay motivated to run with these 10 stick-with-it strategies. [pagebreak]
We’re Running Converts!
Still skeptical about taking up running? these three women didn’t think it was for them–until they tried it and were wowed by the incredible results. “My legs are strong and toned! Gwen McCurdy, 51, Runner For 10 Years I was a walker but always had a desire to run—I just didn’t think I could, till an acquaintance invited me to join her beginners’ running group. Ten years later, I run about 6 miles 5 days a week, and I’ve even done half marathons. It’s helped me easily maintain a healthy weight for years. MY AdviCe Recruit friends to join you. Running is like therapy—my friends and I talk out all our problems on the run, and afterward life always looks better. Plus the workout flies by. “I have more energy! Pam Brantley, 48, Runner For 1 Year I was an on-again, off-again exerciser until some friends talked me into running. I thought it would wipe me out, but I feel more energized on days I run. The first time I ran 20 minutes straight on the treadmill, I felt more exhilarated than I had with any other workout I’d tried. I’ve lost more than 6 pounds and 16 inches—6 of them from my waistline. MY AdviCe focus on small chunks. Think about what you can do—like running to the next telephone pole or mailbox—and then push yourself to add to it over time. “I lost 30 pounds without dieting.” Tamara Mumpower, 48, Runner For 1 1/2 Years I used to go to the gym twice a week, but I didn’t lose any weight. Then I heard about a beginners’ running program. I started by jogging just a minute at a time. Little by little I ran more and walked less. After about a month, I did a 5-K and was ecstatic that I ran more than I walked. Since then, I’ve run an entire 10-K and even a half marathon. Along the way I went from being a stressed and depressed single mom to a woman who truly believes I can do anything I set my mind to. MY ADVICE: Sign up for a 5-k. It gives you a goal to work toward to help you stay on track—and crossing the finish line feels amazing! Editor’s Note: To find events in your area, go to active.com. You’ll be fully prepared to tackle the 3.1 miles after completing this program. Stay motivated to run with these 10 stick-with-it strategies.
