Hey guys !



I've never been much of a "running man" ... I would like to add runnning to my activities , could you tell me a schedule that I could follow ?

e.g.:mondays,wednesdays you run x minutes ...



Thank you!

Hi Lex - check out the Runner's Group at http://running.groups.traineo.com/

About 3 years ago I did a couch to running 30 minutes straight program I found on runnersworld.com. I lost quite a bit of weight but then quit running...so here I am again.



My advice:



1. Start small; break it into bite sized chunks.

The program I did had me run 2 minutes and walk 4, 5 times to total 30 minutes 4 days the first week. The next week they increased it to 3 minutes and 3 minutes. By doing it this way I felt it was accomplishable. I couldn't even fathom running for 15 minutes straight when I started. At the end of 10 weeks I ran for 30 minutes--I felt like an athlete for the first time in my life.



2. Keep visible track of your progress.

Use this site or I like to use gold stars or smiley faces on my calendar. What can I say I'm easy to amuse.



3. Don't forget to drink a lot of water.

Obvious but it really helps keep you from feeling totally fatigued.



4. Read up on good form.

I got terrible shin splits when I started it turned out I was running on the balls of my feet instead of my whole foot. Read runner's world or something and make corrections to your form based on any unusual pains you get.



Good luck!

Also check out a great beginner running program, the cardio to 5K program. We have a group here for that as well at c25k.groups.traineo.com



Good luck!

@Jennie W: Why don't your cross-promote the program and your Group to this team on 43 Things?

@Lex : I personally run everyday if possible, 30 mins one day and 1 hour the next. Now, when I say 1 hour.......I'm interval training for that 1 hour, not flat out running for 1 hour



Have you tried iTrain? The Outdoor iTread set is what I'm doing at the moment and I find it very challenging. It's broken down into two 30 min sets, so you can choose to do 30 mins or 1 hour.



The coach uses interval 6:1 intervals for all levels of fitness, walking , running and jogging. O.K. the only downfall for me about it is, I don't really care for "Techno" music and I think some of the music is techno.



All and all, it's pretty much kicking my butt. My son and I are getting ready for a little 5K run on Jan, 27...we get to run directly ON Daytona International Speedway, home of the Daytona 500! Can't wait.



http://www.itrain.com



Good Luck.

@NyCinephile....



Good idea! I went ahead and promoted the group here: 43 Things Couch to 5K



Thanks for continuing to remind me of this site...I keep forgetting.

@ Sydney: Thanks for the runnersworld link. Very helpful.



I've been doing the walk-run interval training thing, and the last time I was at the gym on the treadmill, I started getting really awful cramping in my muscles on the proximal lateral sides of my shin. I thought it was shin splints, but then I found out that it was just my muscles saying "HEY you're doing a bit much too soon!".

I highly recommend the "Couch to 5k" running program at coolrunning.com There's even an accompanying podcast for each week of the nine week program, that tells you when you should be walking, running, etc. Here's a link to this week's thread, which itself contains links to the workout plan and the podcast:



http://www.coolrunning.com/forums/Forum3/HTML/0466 31.shtml

One very important thing to any running program... do NOT underestimate the importance of good shoes. If you're lucky enough to have a Fleet Feet (or something similar) around, head there. Otherwise, get a new good pair of running trainers that feel good and don't forget to try them out around the store by actually running at different speeds. Your body takes a beating running, through your feet. Make the shoes good ones.

hehe quick lil running tip here, always has helped me! keep on the balls of your feet....it helps you run 1. faster 2. harder and 3. theres more movement to your body when you run with this technique, it helps burn calories faster!

Hi Lex,



I do not get to run outdoors. My running is mainly limited to the treadmill.



When I started out, I could not run for more then 5 minutes continuously (I was about 35 years old). So I would alternate running (speed between 8 km per hour and 8.5 km per hour) with equivalent walking (5 minutes intervals of each when I began). I did not read any book. I gradually started reducing the duration of walking intervals and increasing the intervals of running, until I could sustain running for 20 to 30 minutes at between 8 and 8.5 km / hr. I never attempted incline.



I then discovered Cardio Coach audio workouts.URL



I wish I had discovered it earlier because they too vary intensity (but far more cleverly) and you get better at your cardio capability as you keep repeating them. I feel I could have progressed so much faster if I had Cardio Coach when I started. (Cardio Coach audio workouts can be done on any cardio machine but are great for running on the treadmill or outdoors.)



Cardio Coach workouts define 4 levels of intensity based on your perceived level of exertion or your heart rate. Level 1 is easiest and Level 4 is all-out-max. During the workout, you get fabulous music and voice over coaching that guides you to change the intensity that you are working at, by changing treadmill incline and speed (you select the setting based on current level of fitness). As you keep doing the workouts you will find that you can handle the hihh intensity bursts (short intervals) at faster speeds and more aggressive inclines. Over time you will find that your sustained steady state speed at which you can comfortably run without feeling breathless increases.



The best thing about Cardio Coach is that time seems to fly. Before you know it you have completed 30 to 45 minutes of working out.



I can comfortably run for sustained durations at 10 km per hour now (at age 39) and can handle 1 minute high intensity bursts at 14 km per hour.

Chelsea, I was an "on the balls of the feet" runner originally. The physiotherapist at my gym made me reorient to heel-toe running saying it was safer. I switch to balls of the feet for sprints (short, really fast bursts) based on his guidance. For the most part I run heel-toe.



There is some controversy over which is better, but there is a school of thought that believes heel-toe is safer for distance running and balls-of-the-feet for short sprints. URL

My dad always runs on the balls of the feet. He is a natural runner. He runs without shoes too and runs fast. But, I really don't think it is good for you. Personally, I find that running on the balls of my feet is neither comfortable nor something that I can sustain for any length of time beyond short sprints.

Running on your toes is fine for sprinting when you're really leaning forward into the run but running in general, you should be running heel to toe and using all of your foot. It also helps reduce the amount of calf soreness cause you're landing on a stronger part of your foot. Also you should be carefull that your arms don't cross your body. They should hand loosely at a 90 degree angle beside your body. Racewalkers are the only ones I know of where their arms cross your body. Otherwise you're losing forward momentum by swinging across.