How to start running if you're out of shape?

You build up slowly from walking to run/walking to running...

For the purpose of this article I will assume
that you haven't done any sort of exercise in a long time...

Many of you have a tough time just getting out there exercising.

This is your chance to start running, but don't fret, the best part is that it begins with easy walking.

Walking burns calories and builds muscles.

• Learn to run first by walking every day for about 1 to 2 weeks or more.
• Walking will take off some weight so that it will be easier to start some running later.
• Walk for 30 minutes and work up to 1 hour.

Why get in shape gradually?
You need to gradually work muscles that haven't been worked in a long time!
If you went out and ran today it would be very hard on your body, mind and fitness. 

• You'd feel extremely winded.
• You'd have very sore leg muscles for about a week!
• And ohhh the disappointment of not accomplishing what you wanted!
• You'd probably never go back to running again...with thoughts running through your mind...

"I'm not a runner!" " I never will be a runner."

There is a small bunch of people who start running like this and still run today,
but there are a whole lot of you that won't ever make it past 2 or 3 weeks if you don't start this program right.

The Next Step - The Run/walk Method 
This is the time to start running, you are still going to be doing a lot of walking, but putting little spurts of running in it too.
Integrate walking into your learn to run program, at least for 6 to 8 weeks.

The run/walk method is such a good method and is the next stage to venturing 
on your journey on how to start running.

Here is your first couple weeks on how to start running.

• Go for your regular walk about 10 minutes  
• Run for 1 minute
• Take a 2 minute walk break
• run for another minute 
• Do this for 4 to 6 times a session

For the cool down continue to walk for 10 to 15 minutes.
Keep repeating this cycle of walking and running for about 3 to 4X a week

Listen to your body and when you are in pain stop. Your body knows best!
Learning 'how to start running' is easy if you do it the right way,
follow a program and keep it consistent.
If you want to learn more please sign up and get
your first 6 weeks on How to Start Running and a free weekly Newsletter.

*Walking everyday for a month will tone your muscles that you'll use for running and your body will be ready for the more intensive exercise to come.  
*Walking is the most amazing sport, because it isn't hard to do, 
but yet it provides your body with an handful of benefits!

Related Articles:
Learn to Run
Learn to Run 5K in 6 Weeks

How to run faster and longer without getting tired...

  Increase your SPEED and DISTANCE now!

3 different practices to running faster and longer!

1.Run Faster Practicing Interval Training

Your next run...

• Run for only 15/ 20 minutes then...  
• The last 10 minutes  - end your run fast (2X around a track or half a mile). 
• run at a 3rd gear pace - read bottom of page
•  Run a half mile block if you don't have a track.

Interval training increases your overall speed.
Doing 800 meters of fast running builds your lung capacity. This improves your oxygen intake and feeds your heart and muscles.You become a more efficient runner.

2. Practicing The Tempo Run

• The tempo run is doing your regular pace for 10 minutes.
• Picking up your speed  for 15 or 20 minutes at 2nd gear.
• Completing your run at a comfortable pace for 10 minutes more.
• (The tempo run will be more kilometers than your interval training run)

3.Running longer?

Don't dump a lot of mileage on your first day, do it gradually!

• Increase your running time by just a little bit and run back and forth between 1st and 2nd gear. (Read how fast do you run drills.)
• Find one run day in the week and add more mileage running it slower then your regular pace.
• Increase your mileage every week or two on your long run day, by 10 percent.

Here's how it goes...

1. You run 5K, bump it up for the next week or two by10%
2. the following week add 10% more again
3. then the week following, run your long day the same distance as week 1.

Keep repeating this schedule until you've reached your desired distance!

How fast do you run drills?  

  I want you to think of speed as 4 gears...1st 2nd 3rd and 4th.

1st - You are running comfortably. 

Just your normal runs where you are able to talk comfortably.
2nd - You are running up a notch. 

Huffing and puffing in the beginning an easy to get used to.
3rd - You are running at a race pace.

If you've ever been in a 5K race. It's the pace you actually get very tired doing. With great training you eventually get comfortable with it.
4th - Your fastest pace, switching your whole body ON.

Usually used for interval training, short races, or parts of races.


Rest Days and Cross-Training

Rest Day
Give yourself rest day in-between your runs. These are the days that you do not run and let your muscles heal.

Cross -Training
It doesn't mean on rest days you do nothing, it means I'd like you to cross-train and do others sports like cycling, swimming or rowing.
Cross-training helps your body build other muscles and brings a nice strong balance to your whole body.

How do you run faster?

• You pick a realistic goals...
• You bump up your program by training with interval, tempo and long training runs!
• Provide yourself with rest and cross-training days. 

Goals

• A realistic goal would be to change your running pace from 7 minutes to 6 minutes. 
• Entering into a race that you have the experience for. You shouldn't enter a marathon if you haven't had running experience for a least a year, half marathon would be better.
• Running no more than 4 days per week to get sufficient rest and cross-training days.

You are not quite ready to run faster and longer yet...

• if you still desperately need to walk during any part of your run because it hard.
•  if you feel winded during your 30 minute runs.
• if you feel any pain while you run.

You will feel better reading this article:
When you don't want to go for a run!
Do you want to know more, I would love for you to sign up?
Free Sign UP!

Long Distance Running Training for Beginners

So you've been running for 3 months now and you've decided you want to run longer distances...

Imagine...You... Running 10 kilometers or longer and feeling great!

When you've finished reading this post you will understand what kind of plan to look for while adding more mileage to your runs.

The road isn't as long as you think it might be,

knowing a few rules before you start will give you a crystal clear vision on how you tackle distance training and even maybe running a marathon!

You will benefit by following these simple rules for long distance training for beginners.

1. you need to have a structured running training plan, with recovery days and cross training days so that your muscles rest and you get better performance 
2. the running training plan needs to emphasize training for a longer term period
3. The training plan needs to be prioritize for the right age group, fitness level and experience 

 Let me explain...

A structured running training plan is so important, because it focuses on your goals! You know what you want to achieve and what you have to do to achieve it. If you want to be able to run for an hour by next month and you've been running only a couple of weeks...

A good plan will tell you... "That's not going to happen!"
A good plan has be tried and tested so that you achieve optimal results. The plan will tell what days to run, how many days to run, what days not to run, and what days to cross train. Following the plan makes training for beginners easy and motivates you to upgrade when finished and move on to the next plan.

Long distance running training for beginners should not be just long mileage training, but also gradual training that is long term. If you started a program that ends at the 6 week mark, it's time to do the next program that goes another 6 weeks and so on. Some programs are in 12 week increments, it completely depends on what type of program you are doing. If you wanted to run for 1 hour and you are only able to run 30 minutes...

You need to find a 12 Week 10K Training Program  that focuses on gradually running up to an hour or more. (10 Kilometers) I find the best long term running training programs are ones that are set up in increments for the year.(For example quarterly) As you progress to longer distances, expect that your plans for training will be for longer periods. (10 to 12 weeks)
 
Many of you are running in your 40s, 50s even 60s...
It's never to late to start running.
One of the most important things I must emphasize is overload.
When a new runner is given a training plan  and tries to accomplish  running 10 Kilometers, it is important that experience, age and fitness level be taken into account. A training plan for a 20 year will be slightly different then a plan for a 50 year old.  The older you are, this less jumping around you've done in the last 20 years! Your level of fitness will be different and you may have added health issues.

It's exciting to move on to the next stage of running!
Yes, if you run and train for long distances you will be able to run 10Kilometers,  a half marathon, marathon or even ultra marathon, but always make sure that you have found a great plan that is good for you. Pay attention to what your body is telling you so that you can adjust your plans otherwise.

As always asks questions, knowledge is your best teacher!

Read this Special Report on learning how to train for a marathon. It's a great program that enhances your running and takes you to where you want to go! If you want to run longer distances check out this program and let me know what you think!

You may also be interested in:
3 Week  5K Training Plan

SIGN UP AND RECEIVE A FREE SPECIAL REPORT!

Investing Time in Exercising

Time exercising is essential for your well-being.
Exercise is what keeps you well oiled throughout your entire life.
If you cease to exercise, you give your body the chance to stiffen, become unreliable and fall apart.

Continued exercise keeps your body limber enough so that you'll be moving and grooving for years to come!

But really, what does all this running do for YOU anyway?

Here's to name just a few...
Running...

• keeps you sharp and attentive.
• is good for your complexion and keeps you looking young and beautiful.
• soothes you sole, takes away stress and relaxes your life.
•  keeps your weight in control.
• is good for your sex life.
• is good for your heart.
• is good for your blood pressure.
• gives you stronger bones, joints and (of course) muscles.
• has you craving healthier foods.
• makes you more mindful of life.
• makes you more sociable.
• makes you feel happier.
• makes you feel more comfortable.
• has you always outdoor and playing.

Investing time in exercising is not something you need to ponder!
Look at just a few of these benefits, if you've thought about running start today.
If you are already doing it...
Aren't you glad you're doing it?

Gilly

An Amazing Running Video

This is an amazing running video! 

The power within to help his niece by raising money for Cystic Fibrosis and the power within to help himself.
Reach in and find your own power, you can do amazing things...Just try
A Good inspiration.......www.R.F.M.E.org
.
 
Related Articles:
One Clear Running Goal and Plan
Running For Beginners

30 Minutes of Yoga Daily

I just wanted to let you in on a program that I think is really special because it can turn your life around and keep you injury free while you run!

The hardest part about running is having injuries that all of a sudden happen when your running program is going so great. 

It is frustrating to say the least! 

The best way to protect yourself is to do proper stretches, but sometimes this isn't enough! 

Not knowing exactly how to stretch can bring you injuries as well. 

Wouldn't it be nice to learn how to properly stretch? 

This would help compliment your running program and your life!

I'll let you know something that a lot of runners use...

Yoga!

Yoga for runners! When you do 30 minutes of Yoga daily, you ignite every part of body that needs to be ignited. You are giving your body attention that it needs. Once the blood gets moving your whole body glows!

If you were to learn the proper way to do Yoga every single day, your body would start to feel so good. 

What is Runner's Yoga?

Runner's Yoga is a Total Mind-Body Workout you can do on your own ... almost anywhere ... in just 30 minutes!

30 Minutes of Yoga Daily to Add to Your Running Program

I found this program and it is wonderful! It's not for just runners... It's for anybody. If you are interested in giving your body a lift towards strength, agility and inner peace. I strongly recommend this program for YOU.

This.

Next time your in your AWAY SPACE...Make this time yours and do some Yoga the

Runner's Yoga Way 

You can now order by paypal!

When you get this program you will be excited and eager to do it every day. This program is for anybody of all fitness levels!!!! Best of all it is really peaceful and fun!

Olympic Champions ... Busy Moms ... Business Executives ... even people who hate running love the Runner's Yoga Program!  It's for all levels of fitness and flexibility.
Who thought yoga could be so easy and fun?

Visit Runner's Yoga

You can now order by paypal!

Related Links:

Jago Holmes Personal Trainer Couch to - 5K
Sore Leg Muscles

Motivation to lose Your belly Fat!

What better motivation to learn to run and lose Your belly fat!

Have you ever tried using a tape measure in helping you lose belly fat?

This is a great tool!
How about I give you a great tip to help motivate you even more in losing that jiggly fat.


Imagine for a moment you measuring your waist, so your looking in the mirror and not
pleased at what you see. Think now, you walk everyday and run walk every other day.
Where did that belly go?
You left it in your tracks...Way back to a month before you started  exercising and changing your eating!

If you measure your belly today and mark the number you measured - on the calendar. 
(don't tell anybody what that number means... It's your secret number!)
Count 21 days after today and subtract the number you measured by one. 
Put that number on the calendar.

Now this is your goal, the new number on the 21st day. 

This is your motivation...

In 21 days you are going to be 1 inch thinner than today.
So... what do you have to do?
Well, run walk of course!

Just go out and walk and run and walk and run.

Sign up for free motivational tips to getting started. 

Lots of people have come here and never had thought they would
run...Guess what? 
They did.
They are running now and loving it! 
Start at least walking and cut down on what you put in your mouth...

If it is not grown in the ground or wasn't once alive...
Don't eat it...I want you to lose an inch!

This is your challenge!
In 21 days lets just see if this works for you!

Join me on the inside...

It's fun!
Imagine how healthy and thin you'll feel by spring...
Your belly will be tiny and your smile will be big! :)
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3 Week 5K Training Plan 
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