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From Fellrnr.com, Running tips
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[[File:Three Runners 5802443 s.jpg|right|thumb|400px|Running with friends.]]
Running, like any form of exercise, needs to be started with care. The best approach for many people is to introduce running gradually, using an [[Introduction to Interval Training|Introduction to Interval Training]] approach of mixing running and walking.
=Introduction=
Not surprisingly, I'm a big fan of running as a way of keeping fit and healthy. But starting to run is not 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.
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; run 1, walk 14, run 1, walk 14. Try to keep the walking pace at 15 min/mile pace, which is a fast walk. As that ratio of running to walking becomes comfortable, gradually shift from walking to running. Dropping the last minute walk can be hard, and is not critical. You may prefer to extend the time rather than dropping the walk, so 3x14R:1W for instance for 45 minutes exercise. Don't forget to 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.
{| class="wikitable"
!Warmup!!Walk!!Run!!Walk!!Run!!Notes
|-
|5||30||0||||||Baseline 30 min walk
|-
|5||14||1||14||1||
|-
|5||13||2||13||2||
|-
|5||12||3||12||3||
|-
|5||11||4||11||4||
|-
|5||10||5||10||5||
|-
|5||9||6||9||6||
|-
|5||8||7||8||7||
|-
|5||7||8||5||8||Crossover to more running than walking
|-
|5||6||9||6||9||
|-
|5||5||10||5||10||
|-
|5||4||11||4||11||
|-
|5||3||12||3||12||
|-
|5||2||13||2||13||
|-
|5||1||14||1||14||Dropping this last minute of walking can be tricky.
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|5||||30||||||
|-
|}
The pace of your running needs to be fast enough to be smooth and efficient. It must be faster than the walking pace, and should be 12:00 min/mile or faster. However, don't go too fast; it must not be a sprint, or even a hard running pace.
=Running Form=
A simple way of learning to run is to stand still, then gradually lean forward until you have to start running to prevent falling over. This will naturally put your weight over the front part of your foot, rather than landing on your heels. This forward lean should come from your whole body leaning forward rather than bending at the waist. Keep your [[Arm PositionPossition|arms high]]; your arms should swing naturally as a counterbalance to your running motion. You don't need to consciously drive your arms; just let them move naturally and freely. Don't try to stretch forward with your legs to lengthen your stride, but have your feet land roughly under your hips. Your [[Cadence]] should be high.
=Rate of Progress=
How fast should you shift from walking to running? Listen to your body; if the level of stress is very low, then shifting to more running is good. Remember that shifting to running more quickly may increase your fitness more rapidly, but it will also increase the possibility of injury. Remember that fatigue is cumulative, and it accumulates over much longer periods that you may expect. The fatigue in your body can be the result of training you did 2-3 weeks ago. That means you can raise your level of exercise dramatically and keep it up for a week or two, then suffer some level of failure. One rule of thumb with marathon training is to only raise your mileage every two weeks. This can also apply to initial running as well; it is better to be cautious.
