Now that you know Why you should incorporate running into your schedule, the question is How do you run right?  What is the proper way for a novice runner to begin?  Whether you run to loose weight, for fun, or to prepare for a competition there are basic principles you can implement in order to maximize progress and minimize injuries.  For better results, a running program should be tailored to each individual depending on fitness level, body composition, goals, and health condition. 

As always, please consult with your physician before starting any fitness program. Make sure you have the proper footwear before stepping on the treadmill or going outside for your jog.  In order for your outdoor run to be consistent with you indoor run, increase the incline level on your treadmill by approximately 1%.

You should warm up before each run for 5-10 minutes and stretch before and after your workout. For a beginner’s program, I would recommend to start with three times a week covering 20-30 minutes each time.  You should incorporate cross training & weight lifting to add variety to your running and to strengthen other muscle groups. 

  When you are ready to begin, take it slow (this goes for new runners and expert runners after an injury or break in routine).  Most of your running should be done at a conversational speed.  In other words, you should be able to speak to the person next to you without gasping for air.  You define the word ‘running’ for yourself, whether it is walking, speed walking, jogging, running.  Take the time to get to know your body while running and for your body to get used to the stress of running, even if this means that when you first start out you are only speed walking.  Slowly and gradually you will see results as your conversational speed increases.  The reasons you should keep a conversational speed include; being able to pay more attention to style and technique, gradually build up body strength, muscles and structure, to discipline yourself to be more patient, & increase stamina and endurance.

Now that you have started slow you can gradually increase your distance or time.  In order to discipline yourself apply what we call the 10% rule—that is—every week increase your mileage (distance or time) by 10%.  For example, if you run 2 miles per day, three times a week this week, increase it to 2.2 miles, three times a week, the following week.  The same goes for if you run 20 minutes, three times a week, this week, increase it to 22 minutes, three times a week, the following week.  Once you have reached 20 miles a week for 3-6 months straight you can start to progress safely out of conversational speed to the next level.

Once you have your routine and your form in place, you should concentrate on variation—also known as the Hard/Easy Theory.  This can be applied in many ways.  During your run, you can vary your speed from walking to running or from running to sprinting.  This method is good as it works the heart rate and builds more heart muscle.  The Hard/Easy theory can also be applied to how you exert yourself, for example, one week of intense running alternating with one week of low impact jogging or two days of running and two days of resting.  The point is to give your body enough rest time and decrease the chance of any injury from over training.

Lastly, running should be something you do consistently.  It should be part of your daily activities like taking the garbage out on Wednesdays or yoga class on Sundays.  Make it your time to heal your body, your mind and your spirit.  Enjoy it and run right