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Rob
Rob Sendmail

Beginners running Tips

posted over 2 years ago | Report

So I just started running a couple of days ago. I haven't been very active latley, but thats starting to change. I'm not sure on where to start. Right now I just run as far as I can go at a fast speed. Then speed walk, then back to a fast speed. I'm only doing about a half mile 2x a day. What are some tips that I can use to help increase milage and burn calories?

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  • Tammy A.
    Tammy A. Sendmail

    You need to slow your pace down. The biggest reason people give up on running is because they start out too fast and it feels too hard. You will get more benefit by running slow. You will be able to run farther and longer if you just slow down. You can incorporate faster running during the week, but a majority of your runs should be done at a slow pace. Just stick with it, and it will get easier and you will really start to enjoy running.

    posted over 2 years ago

  • Bill T.
    Bill T. Sendmail

    Congrats on getting out there! It's not easy getting started...I agree with Tammy, start slow. You might try setting your goal for time...maybe 30 minutes and start out at pace that would allow you to still hold a conversation. At this point, even if that means walking the whole thing, that's fine...just go for 30 minutes. Each week just try to work in a little more jogging...if one week you walk 10 min, jog 5 min, walk 10 min, jog 5 min, next week walk 9 min, jog 6 min, etc. If you get out consistently, take it slow and build, you will be surprised at how fast you will progress. Also, you might want to stick to once a day for now. If you are getting a good workout, your body needs some time to recover.

    I'm no expert runner, but I've been where you are and that's the approach I took. There are great runners on "Daily Mile" that can give you good advice and the internet offers unlimited resources to find out what will work best for you. Good luck and let us know about your progress!

    posted over 2 years ago

  • Rob
    Rob Sendmail

    First thing to do is get fitted for the right shoes (stability, motion-control, neutral, etc.). Do this before attempting longer distances. Also, I agree with the others, SLOW IT DOWN. You should be able to hold a conversation comfortably while running (even if it is just with yourself!). Also, for now, don't focus on pace or distance. Focus on time instead, for example running for 20 minutes, build up to 30, then 40, etc. Good luck!

    posted over 2 years ago

  • Mike P.
    Mike P. Sendmail

    Like Rob said, get fitted for proper shoes at a real running store. You probably didn't know that you need shoes 1/2 to 1 full size larger than what you wear normally. Google "Couch to 5k" - find one of those plans and follow it, it will slowly get you into running and increase your distance.

    You mention burning calories, I'm guessing you are trying to lose weight or body fat? Slow and steady over a longer period of time will get you better results over the 1/2 mile two times a day you are doing now.

    posted over 2 years ago

  • Rob
    Rob Sendmail

    Thanks for the comments. I'll start to slow it down and like Bill said, I'll jog slow for a couple of minutes and walk for some and slowly increase jog time. I googled the couch to 5k. I really liked that site. I will try a plan and go with it to see how it goes. I picked up a pair of nike running shoes, they make a huge difference!

    posted over 2 years ago

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