Picking up a running habit is easier said than done, but it can bring a wealth of benefits to your life. Not only does the regular exercise help improve your overall health and manage your weight, but it’s also backed up by research as a way to decrease depression, sharpen memory, alleviate anxiety, and help you sleep better. Get started with these 5 tips:
1
Go Shopping. It’s time for new shoes! Running long distances in old sneakers is asking for aches and pain. Shop later in the day when your feet are a little swollen, and ask an associate for help in fitting. Ask the store for their return policy, and don’t hesitate to take the shoes back after two weeks if they don’t feel right.
2
Alternate Runn-ing and Walking. Running coach Jeff Galloway (and many others) are proponents of the run/walk method, in which you alternate intervals of running and walking, as you build your stamina. Start with a 2-to-1 ratio of running to walking and increase it as your endurance builds.
3
Always Start with a Warm Up. Get blood flow to your muscles before you increase speed by walking for three to five minutes and doing active stretches, including butt kicks and knee raises.
4
Build Mileage Slowly. Don’t bust out three miles on your first day as a runner. Start with one mile and add around 10 percent every week. During this build time, don’t worry about your speed—you will naturally get a little faster during every run.
5
Take Time Off. Practice makes perfect, but overtraining leads to injuries. Stick to running every other day—at most—to allow your body time to rest and recover. Take a day off from exercise entirely at least one day a week.
January’s Half-Marathon Training Plan
If you can successfully run or run/walk a 5K (3.1 miles), you can train for a half-marathon. This 16-week training plan, which will be chronicled over the next four issues, is easy to follow and provides alternating days of running, rest, and cross-training exercises, including:
Strength: 20 to 30 minutes of resistance training, such as bodyweight exercises, weight machine exercises or free weights, such as dumbbells or resistance bands.
Cross: 30 minutes of cross-training such as walking, swimming, elliptical, or cycling.
Stretch: At least 15 minutes of flexibility exercises.
- Monday: Strength
- Tuesday: 2 Miles
- Wednesday: Rest or Cross
- Thursday: 3 Miles
- Friday: Rest
- Saturday: 3 Miles
- Sunday: Stretch
Follow for 4 Weeks
