By newly born on Jan 7, 2008 | Reply

I know it may be hard to stray away fro you daily routine just to exercise but 3o min but its worth it just set a date like on the weekends in the morning then stick to it then slowly move one day more at a time or a longer running

By dfreeman321 on Jan 11, 2008 | Reply

To increase cardiovascular health, 15 minutes in your target heart rate strengthens your heart, causing your resting heart rate to drop. This will increase your life span.

To start, just put on some sneakers and start running around, timing yourself for how long you ran. It helps if you have a step counter which would measure the distance you’ve ran.

From there, just keep running, once every other day during the weekdays. The days off will help your body to recover. The weekends you can usually take off if your legs still hurt. If they feel fine by the weekend, by all means, run!

By John F on Jan 13, 2008 | Reply

A beginner, that’s great. Me too since 1995. You will always learn new things and may need to search for new ideas to keep you motivated. Running, jogging, and walking is the best exercise on the planet for your health. Start with a good pair of shoes, go to a running store if you have a local one. Let them fit you properly. That can make a difference from getting injured to being injury free. Start slow 10 - 15 minutes 3 to 4 days a week for starters. Then you can increase your time and distance later. Stay in this category for a couple of weeks before making big changes. You can also cross train on your days off. Ride a bike or swim, using an elliptical or other exercise equipment. For more benefit you may change your running routine. Run at a slightly faster pace for a shot distance can help your aerobic heart rate. Have fun I sure am.

By marshmallowinferno on Jan 13, 2008 | Reply

Congratulations! To start running, you should start by walking. Walk every day, starting 20 minutes and build up your minutes to 40 minutes. After two weeks, start running with 1 minute (don’t run hard, can cause injuries)walk 5 minutes, do this 6X. Continue to do this for 1-2 weeks for 3 days a week. Following week, walk 4 minutes, run 2 minutes 6X, 3 days per week, next week walk 3 minutes, run 3, 6X, keep increasing your running time until your can run up to 10 minutes and walk 1 minute…you can sign up a 5K race for fun. Its best not to concern yourself with mileage, just concentrate on how long you run for. Make sure you go to a specialty running store to get you fitted properly/technical clothes will benefit you too. Eat a well balanced diet and hydrate yourself before, during and after running. Expect to have sore feet, shins, knees, legs, your body is just getting used to using these muscles. In time, you’ll will feel better. Don’t do too much too soon and keep your running strides short and enjoy yourself. Join a running club, you will learn lots of things.
Here is a link (I used frequently):

By New Ohio runner on Jan 14, 2008 | Reply

Congratulations on your goal to start running.
There are some great sites out there like that can help. Or just google 5K training program..
A lot of people advocate the 30 min program.
Day 1… walk for 30 mins.
If comfortable, walk 10, run 1, walk 1, run 1, walk 1… etc…
Once you are comfortable with a routine, increase the amount of time you run and deccrease the amount of time you walk.
Once you can comfortably run (jog, whatever you like to call it) for 30 mins than you can (a) increase speed and or/ (b) increase distance.
Some keys to success would be:
1. Make sure you stretch after every run
2. Put a rest day in between runs to recover
3. Don’t overdue it. This is a life change, not a 1 week activity. If you overdue it, you may get injured and you may not enjoy yourself it you are always out there killing yourself.
4. Get a good pair of running shoes ($60-85 for a good pair)
5. If running in the street and you hhave leg or knee issues, look at softer surfaces like a track or dirt/ grass. Try and stay away from sidewalks as they offer the most stress to your body.
6. Have fun and make time for it in your schedule.
7. Lastly, I reccomend going today and register for a 5K race in your town 2 months from now. Your only goal is to finish your first one and having it hanging out there will give you motivation to train.

In general, congratualtions on your goal and for taking the first steps. Be safe and have a great time… looking better and, more importantly, feeling better about yourself.

By Snake on Jan 14, 2008 | Reply

I’ll tell you. Force yourself until you can’t feel the pain anymore - since I’ve heard that “pain is a weakness that abandons the body” from a legionary I’ve been forcing myself. I’ve been running twice a day for 2 weeks and soon, I was able to outrun 8 miles without even sweating too much.
If you want to be a long distance runner, run slowly but for a long time. And if you want to be a fast runner, do sprinting (4-5 sets for 30 sec) or fast running for 15-20 min.

By x-x Tara x-x on Jan 18, 2008 | Reply

make sure you don’t just do the same course and do it the smae pace.

Try and challenge youself by once/maybe more times a week doing a hilly course, a longer course, a shorter faster one, a fartlek one ( this is where you choose a medium toughness course and run 30 fast ((full speed)) and then jog for 1 minutes) this REALLY improves your stamina and speed.

Also try listening to music it is good to get a pace to and just for a little company.

You could also do hill reps . Run up a steep hill for 10 secs then gentaly run down. Do this 10 times its AMAZING it really works. ( but remember the more you dothe more you will be able to do)

hope this helped