sounder wrote: Most people new to running go out WAY TOO HARD when they start a running program. North Shore is bang on with a good slow warm up and warm down. Elite runners only do 2-3 hard runs per week or else they risk burn out or injury. If you are going at a pace where it is difficult to talk then you are going way too hard. It will feel slow but eventually you will get faster as your body gets fitter. Running is affordable and your best bang for your buck in terms of limited time to exercise: elite marathoners train 10-14 hours per week, elite cyclists train 30-40 hours per week.
Indeed! If you're just starting out, Sheila, go out the front door, walk for 5 minutes, then a further 4, and the 5th, jog. Repeat the 4min walk/1min run for 5 cycles in total, followed by a 5 min cool down walk, every other day for a week or so. The next week, go to a 3 min walk/2 min run, again for 5 cycles, beginning and ending with a 5 minute walk. Week 3, you'll get up to 2 walk/3run; week 4 sees you at 1w, 4r, and the 5th week should see you running all 5 minutes. Then, if you want to run longer add 5 minutes every week until you get to your duration... Some people alternate strength training on their non-running days, but always take one day off to be a complete couch potato, as your body will need the rest. (That's the day you get to splurge on your diet and eat ice cream, chicken wings, chips etc.. that you've been avoiding all the rest of the week  ..)
If any of those jumps from, say 2 mins run to 3 mins, seem too high, then stay at the lower level for another few days, until you become accustomed to the workload.
Also, as CIL says: invest in a good pair of shoes. |
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I used to ride my bike a lot, but it's completely impractical while on the road...
Having a little trouble with this, Sheila. What do you mean? You're supposed to breathe hard after running - it's exercise. 
