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[[File:Three Runners 5802443 s.jpg|right|thumb|400px|Running with friends.]]Important - if you have any concerns what so ever about Running is a great form of exercise, talk and these guidelines will provide you with the core information to your doctor before starting. In fact, help you should probably chat to your doctor anyway, just to be surebegin running. An annual medical is important for your long term health=Why run?=There are many ways of getting fitter, so that why choose running? Running is a great opportunity to chat about exercise planning. Not surprisinglysimple and cheap sport, I'm requiring nothing more than a big fan pair of shoes and the open road. There are also some other [[Is cycling or running better?| advantages to running over cycling]] as a way form of keeping fit aerobic exercise. As with any exercise there are mental and emotional advantages in addition to the physical benefits. However, I believe that running provides additional scope for relaxation and healthymeditation. But starting It may not seem like it when you first start to run is not easy, but as you improve you will reach a point where you can run will less effort and advice to 'just go out and feel like you can runforever. At that point you can find ' can be counterproductive. Humans are built to run [1[Stillness in Motion]]', but there is a level of fitness required before running is practicalwhere you can relax and think freely.=Checking with your doctor=Start by walkingAn annual medical checkup is an important part of maintaining your health. If you are unfitFor many medical problems, walking early detection can be sufficient training dramatically improve the outcome and it's wise to raise have your fitness. I would advise anyone who wants to run to be able to walk 2 miles in about 30 minutes doctor's approval before startingany training program. This is based on the idea that walking However, there is another, more efficient subtle reason for getting an annual checkup. Being healthy, both physically and mentally, has a lot to do with being in control of your life, rather than running up believing that you are at the mercy of luck or fate. The difference between having control and being subject to about 14 min/mile pace external forces is called '[2Locus of Control]'. So running slower than 14 min/mile pace Having an annual medical is unproductive; you are better off walkingan aspect of taking control of your life.=Beginners Plan=So, once I recommend youfollow the [[Beginners Running Plan| Beginner've reached the point of s Running Plan]]. This plan gradually takes you from walking 2 miles in 30 minutes to being able to run for 30 minutes continuously. =How Often to Run?=I generally recommend running at most 3-4 days per week, which gives your body chance to recover and grow stronger. Running more frequently increases your [[Training Monotony]] level, which reduces your rate of improvement. If you want to train more frequently, I'd suggest [[High Intensity Interval Training]] (see below). You can run less than 3 days a week, but try to build that up over time, as turning your exercise into a habit helps with [[Motivation]]. If you fit your run into your regular routine, you don't have to think about if you'll run or verified you can do when. Instead it)becomes an automatic part of your life. Habits, good and bad, what next? Introduce are powerful. =Running Form={{Main|Running Form}}While there is some controversy over the best running graduallyform, there are several components that are generally considered worth adopting. * '''Cadence'''. Start off with two one The [[Cadence| number of steps you take per minute runs in the 30 minutes - run 1, walk 14]] is a key aspect of running form. A good [[Cadence]] will reduce impact, effort and [[Overstriding]] .* '''Forward Lean'''. A simple way of learning to run 1is to stand still, walk 14 (2x1R:14W)then gradually lean forward until you have to start running to prevent falling over. Note: Keep This will naturally put your weight over the walking pace 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 15 min/mile pace - thatthe waist. * '''Arm Position'''s a fast walk. AlsoYour [[Arm Position]] should be high, with your hands near the bottom of pectoral [[Muscle]]. The movement of your arms acts as a counterbalance to your running pace motion and you don't need to drive with your arms. Instead they should move naturally and freely. * '''Run Tall'''. You should be faster than the walking pace; not run with a sprintrelaxed, but a little fasterstraight back. Avoid hunching over. * '''Avoid [[Overstriding]]'''. As that becomes comfortable, gradually shift from walking Don't try to stretch forward with your legs to running - 2x2R:13Wlengthen your stride, 2x3R:12W etcbut have your feet land roughly under your hips. This A good cadence will become 2x14R:1Wnaturally help with this. * '''Foot Strike'''. Don't worry too much about how your [[Foot Strike| foot lands]]; just do what comes naturally. Dropping The only caveat is if you have problems with your calf and you're running on the last minute balls of your feet without your heel touching the ground. In that situation you may want to modify your form slightly to allow your heel to land and take your weight during the stance phase of running. =Running and Obesity=Running creates stresses that are proportional to your weight. If you are too heavy then running may put more stress on your lower body than it can cope with, causing an injury. I suspect that being able to walk 2 miles in 30 minutes will be indicative of a body that can begin to run, but I could be hardwrong. If you are significantly overweight, you may be better off focusing on walking and is not critical[[Weight Loss]] before you start running. You Including a little [[High Intensity Interval Training]] may prefer be effective in improving weight loss.=Running with Others=Starting to extend the time rather than dropping the walkrun with someone else can make a big difference to your [[Motivation]]. However, so 3x14R:1W for instance for 45 minutes exerciseremember that their level of fitness and their rate of progress might be quite different to yours. Try to find a group of people with similar goals and who are supportive. [[Training Log Comparison| Online communities]] can also provide motivation and support.=Starting to Run If You're Already Fit=What if you are not a runner, but quite fit? I would suggest that you start with the run/walk approach anyway. Your fitness should allow you to progress up the scale to 30 minutes of running quite quickly, while reducing the risk of injury. You could start with a different ratio =High Intensity Interval Training={{Main|High Intensity Interval Training}}High Intensity Interval Training (say 2x4R:11WHIIT) and progress more quickly (2x6R:9W, 2x8R:7W, etc) if you feel confidentis short bursts of high intensity exercise separated by periods of recovery. How often should If you are just starting to run? Is you and want to speed up your improvement or want to lose weight, then HIIT may know from previous postshelp. For beginners, I am HIIT should be performed on a believer in 'less is more', recommending stationary exercise bike rather than running four days per week. A lot will depend on your fitness level howeverDo a [[Warmup]] and then do repeats of 30 seconds of high intensity followed by about 4 minutes of easy cycling. If you are reasonably fit Start off with the high intensity being comfortably hard and just adjusting work up over a number of sessions to running, you may need an all-out intensity. Likewise start off with 2-3 repeats and build up over time to run more days per week, as the stress is not sufficient to require 48 hours recovery4-6 repeats. Overall though, I would suggest you are better off recommend running 3-4 days/times per week with 1-3 HIIT sessions per week and raising the intensity of interspersed with the runs rather than running more days.=Breathing=How fast should {{Main|Breathing}}When you shift from walking to running? Listen first start to run, your body; if the level of stress is very fitness may be low, then shifting to more enough that your easy running pace is goodanaerobic. Remember This will mean that shifting you can't run for long without feeling like you can't breathe enough and your lungs "burn". Don't worry about this, but use the run/walk approach to running more quickly may increase improve your fitness more rapidly. Take a walking break if you feel unable to breathe enough, but it and over time your fitness will also increase the possibility of injuryimprove. 'Fatigue is cumulative'. One of the big problems in changing You will notice as your exercise level is fitness improves that fatigue is cumulative over much longer periods of time than you realize. The fatigue in your body can be breathing become easier, reaching the result of training you did 2-3 weeks ago. That means point where you can raise your level talk in brief bursts of exercise dramatically and keep it up for a week or twowords, then suffer some level of failureto the point where you can chat normally. One rule of thumb with marathon training The key advice on breathing is don't force or attempt to only raise modify your mileage every two weeksbreathing, but do what comes naturally. This =Massage={{Main|Massage}}Massage can also apply to initial running as help keep your muscles functioning well; and feeling good. While a professional massage is great, it is better 's an expensive option to be cautioushave frequently. As an example, I went from about 55 miles/week to 85 miles 've found that a week and I was fine for about few minutes a monthday with [[The Stick]] can work wonders, as can time on the [[Foam Roller]]. Then the cumulative fatigue caught up with me Both are reasonably cheap and I had remarkably effective. =Shoes={{Main|Shoes}}The choice of running shoe is rather less important for someone beginning to cut back down run than you might expect. You can choose to about 65 miles per weekrun barefoot, a practice which is gathering wider support. I've built it back up If you do choose to 85 miles/weekwear shoes, but it's taken me about 10 months to truly adapt important that they fit well and are comfortable. Many running shoes tend to be a little small for the higher mileage. Running puts stress on the bodyforefoot and toes, and if you are too overweightnot shaped like your foot, so make sure your body may not cope well with this additional stresstoes have room to move. I suspect that being able to walk 2 miles in 30 minutes will be indicative of a body that =Pain When Running=While running can begin to runinvolve some discomfort at first, but I could it should not be wrongpainful. If you are significantly overweighthave pain in your feet, legs, knees, hips, etc., you may be better off focusing on walking and weight loss before you start runningthen something is wrong. The simplest approach is to get an experienced runner to look at your [[1] Running 'key to human evolution'[http://news.bbc.co.uk/2/hi/health/4021811.stm http://news.bbc.co.uk/2/hi/health/4021811.stmForm] [2]Running Efficiency[http://www.pponline.coand see if they can spot the problem.uk/encyc/0950.htm http://www.pponline.co.uk/encyc/0950.htm]