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From Fellrnr.com, Running tips
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[[File:18125964 s.jpg|right|thumb|500px|Running is a simple sport that requires little in the way of equipment.]]
Not surprisingly, I'm a big fan of running as a way of keeping fit and healthy. But starting [[Starting to run ]] is not always easy, and advice to 'just go out and run' can be counterproductive. Humans are built to run, but there is a level of fitness required before running is practical. The best approach for many people is to introduce running gradually, using an [[Introduction to Interval Training| Interval Training]] approach of mixed running and walking. This plan is intended to get you to the point where you can run 30 minutes comfortably and effectively. See [[Starting to run]] for overall guidelines on beginning to run.
=Baseline fitness=
Before you do any running, you should start by walking. If you are unfit, walking can be sufficient training to raise your fitness level. First, check you can to walk 2 miles (3.2 km) in about 30 minutes. This is based on the idea that walking is more efficient than running up to about 13-14 min/mile (7:30-8:00 min/km) pace<ref name="Kram-1997"/>. So running slower than 14 min/mile (8:40 min/km) pace is unproductive; you are better off walking. If you can't walk 2 miles in 30 minutes, focus on walking and building up to that pace. You should build up to walking at that pace over a few minutes as a [[Warmup]]. If it takes you a lot longer than 30 minutes to walk 2 miles and you can't maintain a 15:00 min/mile (9:20 min/km) pace for long, consider using the incremental Run/Walk program shown below, but substitute walking at 15:00 min/mile pace for the run intervals and do the walk at a more comfortable pace.
So, once you've reached the point of walking 2 miles in 30 minutes (or verified you can do it), introduce the running gradually. Start off with two one minute runs in the 30 minutes; walk 14, run 1, walk 14, run 1. Try to keep the walking pace at 15 min/mile pace, which is a fast walk and do a short [[Warmup]] before the 30 minutes, starting off with a moderate walk and building up to the right pace over a few minutes. As that ratio of running to walking becomes comfortable, gradually shift from walking to running. If you prefer to extend your overall distance rather than dropping the last few minutes of walk, see the longer plan below.
{| class="wikitable"
! [[Warmup]]
! Walk
! Run
This plan uses a slightly different mix of running and walking, starting off with three run/walk repeats, then reducing to two repeats.
{| class="wikitable"
! [[Warmup]]
! Walk
! Run
This plan starts with 30 minutes of running and walking, but increases to 45 minutes.
{| class="wikitable"
! [[Warmup]]
! Walk
! Run
|}
=Comparison with Couch to 5K=
Another popular and successful program for starting [[Starting to run ]] is the '[http://www.coolrunning.com/engine/2/2_3/181.shtml Couch to 5K]' program. The Couch to 5K has worked for many people, and uses a similar approach to mine, using interval training to incrementally move from walking to running. The big advantage of couch to 5K is the level of support for the program, with organized groups, applications, forums, etc., to help a new runner. However, there are some caveats to the program, which is why I use an alternative approach:
* Couch to 5K does not have any baseline fitness requirements. While I'd like to say that anyone can start to run, I think that for some people it is better to 'learn to walk before you can run'.
* The rate of progression for Couch to 5K is fixed at 8 weeks, which may be way too short for some people and too long for others.
