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Running, like any is a great form of exercise, needs to be started and these guidelines will provide you with care. The best approach for many people is the core information to introduce running gradually, using an [[Introduction help you to Interval Training|Interval Training]] approach of mixing begin running and walking.=IntroductionWhy run?=Not surprisinglyThere are many ways of getting fitter, I'm so why choose running? Running is a simple and cheap sport, 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 healthyemotional advantages in addition to the physical benefits. But starting to run is not easyHowever, I believe that running provides additional scope for relaxation and advice to 'just go out and run' can be counterproductivemeditation. Humans are built It may not seem like it when you first start to run, but there is as you improve you will reach a level of fitness required before running is practicalpoint where you can run will less effort and feel like you can run forever. At that point you can find '[[Stillness in Motion]]', where you can relax and think freely.=CautionsChecking with your doctor=If you have any concerns about the risks An annual medical checkup is an important part of exercisemaintaining your health. For many medical problems, talk early detection can dramatically improve the outcome and it's wise to have your doctor 's approval before startingany training program. An annual medical However, there is important another, more subtle reason for getting an annual checkup. Being healthy, both physically and mentally, has a lot to do with being in control of your long term healthlife, so rather than believing that you are at the mercy of luck or fate. The difference between having control and being subject to external forces is a great opportunity to chat to called '[Locus of Control]'. Having an annual medical is an aspect of taking control of your doctor about your exercise planslife.

I recommend you follow the [[Beginners Running Plan| Beginner's Running Plan]]. This plan is intended gradually takes you from walking 2 miles in 30 minutes to get you being able to the point where you can run for 30 minutes comfortably and effectivelycontinuously. ==Baseline fitness=How Often to Run?=Before you do any I generally recommend runningat most 3-4 days per week, you should start by walkingwhich gives your body chance to recover and grow stronger. If you are unfitRunning more frequently increases your [[Training Monotony]] level, walking can be sufficient training to raise which reduces your fitness levelrate of improvement. First, check If you can want to walk 2 miles in about 30 minutes. This is based on the idea that walking is train more efficient than running up to about 13-14 min/mile pace<ref name="Kram-1997"/>. So running slower than 14 min/mile pace is unproductive; you are better off walking. If you canfrequently, I'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 d suggest [[WarmupHigh Intensity Interval Training]].==Incremental Run/Walk==So, once you've reached the point of walking 2 miles in 30 minutes (or verified you can do itsee below), introduce the running gradually. Start off with two one minute runs in the 30 minutes; You can run 1less than 3 days a week, walk 14, run 1, walk 14. Try but try to keep the walking pace at 15 min/mile pace, which is a fast walk. As build 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 up over time rather than dropping the walk, so 3x14R:1W for instance for 45 minutes as turning your exercise. Don't forget to do into a short habit helps with [[WarmupMotivation]] before the 30 minutes, starting off with a moderate walk and building up to the right pace over a few minutes. {| class="wikitable"!Walk!!Run!!Walk!!Run!!Notes|-|30||0||||||Baseline 30 min walk|-|14||1||14||1|||-|13||2||13||2|||-|12||3||12||3|||-|11||4||11||4|||-|10||5||10||5|||-|9||6||9||6|||-|8||7||8||7|||-|7||8||5||8||Crossover to more running than walking|-|6||9||6||9|||-|5||10||5||10|||-|4||11||4||11|||-|3||12||3||12|||-|2||13||2||13|||-|1||14||1||14||Dropping this last minute of walking can be tricky.|-|||30|||||||-|}What if If you are not a runner, but quite fit? I would suggest that you start with the your run/walk approach anyway. Your fitness should allow into your regular routine, you don't have to progress up the scale to 30 minutes of running quite quickly, while reducing the risk of injurythink about if you'll run or when. =Running Pace =The pace Instead it becomes an automatic part of your running needs to be fast enough to be smooth and efficientlife. It must be faster than the walking paceHabits, good and should be 12:00 min/mile or faster. Howeverbad, don't go too fast; it must not be a sprint, or even a hard running paceare powerful.

{{Main|Running Form}}While there is some controversy over the best running form, there are several components that are generally considered worth adopting. * '''Cadence'''. The [[Cadence| number of steps you take per minute]] 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 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 Position'''. Your [[Arm Position|arms ]] should be high, with your hands near the bottom of pectoral [[Muscle]]; . The movement of your arms should swing naturally acts as a counterbalance to your running motion. You and you don't need to consciously drive with your arms; just let them . Instead they should move naturally and freely. * '''Run Tall'''. You should run with a relaxed, but straight back. Avoid hunching over. * '''Avoid [[Overstriding]]'''. Don't try to stretch forward with your legs to lengthen your stride, but have your feet land roughly under your hips. Your A good cadence will naturally help with this. * '''Foot Strike'''. Don't worry too much about how your [[CadenceFoot Strike| foot lands]] 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 goodjust do what comes naturally. 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 The only caveat is cumulative, and it accumulates over much longer periods that if 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 have problems with your level of exercise dramatically calf 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. =How Often to Run?=How often should you run? Is you may know from previous posts, I am a believer in 'less is more', recommending re running four days per week. A lot will depend on the balls of your feet without your fitness level howeverheel touching the ground. If you are reasonably fit and just adjusting to running, In that situation you may need want to run more days per week, as the stress is not sufficient modify your form slightly to require 48 hours recovery. Overall though, I would suggest you are better off running 3 allow your heel to 4 days/week land and raising take your weight during the intensity stance phase of the runs rather than running more days.=Running with others?=Starting to run with someone else can make a big difference to your [[Motivation]]. However, remember that their level of fitness and their rate of progress might be quite different to yours.

Running puts stress on the body, and if creates stresses that are proportional to your weight. If you are too overweight, heavy then running may put more stress on your lower body may not than it can cope well with this additional stress, 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 wrong. If you are significantly overweight, you may be better off focusing on walking and weight loss [[Weight Loss]] before you start running. Including a little [[High Intensity Interval Training]] may be effective in improving weight loss.=ReferencesRunning with Others=<references><ref name="Kram-1997">{{Cite journal Starting to run with someone else can make a big difference to your [[Motivation]]. However, remember 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| last1 = Kram | first1 = ROnline communities]] can also provide motivation and support. | last2 = Domingo | first2 Starting to Run If You're Already Fit= AWhat if you are not a runner, but quite fit? I would suggest that you start with the run/walk approach anyway. | last3 = Ferris | first3 = DPYour fitness should allow you to progress up the scale to 30 minutes of running quite quickly, while reducing the risk of injury. | last4 = Ferris | first4 High Intensity Interval Training= DP. {{Main| title = Effect High Intensity Interval Training}}High Intensity Interval Training (HIIT) is short bursts of high intensity exercise separated by periods of reduced gravity recovery. If you are just starting to run and want to speed up your improvement or want to lose weight, then HIIT may help. For beginners, HIIT should be performed on a stationary exercise bike rather than running. Do a [[Warmup]] and then do repeats of 30 seconds of high intensity followed by about 4 minutes of easy cycling. Start off with the preferred walkhigh intensity being comfortably hard and work up over a number of sessions to an all-out intensity. Likewise start off with 2-3 repeats and build up over time to 4-6 repeats. I would recommend running 3-4 times per week with 1-run transition speed3 HIIT sessions per week interspersed with the running. | journal = J Exp Biol | volume Breathing= 200 {{Main| issue Breathing}}When you first start to run, your fitness may be low enough that your easy running pace is anaerobic. This will mean that 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 improve your fitness. Take a walking break if you feel unable to breathe enough, and over time your fitness will improve. You will notice as your fitness improves that your breathing become easier, reaching the point where you can talk in brief bursts of words, then to the point where you can chat normally. The key advice on breathing is don't force or attempt to modify your breathing, but do what comes naturally. = Pt 4 | pages Massage= 821-6 {{Main| month Massage}}Massage can help keep your muscles functioning well and feeling good. While a professional massage is great, it's an expensive option to have frequently. I've found that a few minutes a day with [[The Stick]] can work wonders, as can time on the [[Foam Roller]]. Both are reasonably cheap and remarkably effective. = Feb | year Shoes= 1997 {{Main| doi Shoes}}The choice of running shoe is rather less important for someone beginning to run than you might expect. You can choose to run barefoot, a practice which is gathering wider support. If you do choose to wear shoes, it's important that they fit well and are comfortable. Many running shoes tend to be a little small for the forefoot and toes, and are not shaped like your foot, so make sure your toes have room to move. = | PMID Pain When Running= 9076966 }}</ref></references>While running can involve some discomfort at first, it should not be painful. If you have pain in your feet, legs, knees, hips, etc., then something is wrong. The simplest approach is to get an experienced runner to look at your [[Running Form]] and see if they can spot the problem.