how do you start a beginners runner program?

Answer 1

Hi Howie,

I used a website called coolrunning.com. Check it out. It has an AWESOME beginners program (couch potato to 5k plan).

Answer 2

Beginner’s Running Program
Follow this beginner's running program to get started:

The first few weeks is just to get you outside and moving around. You’ll have somegreat days, but occasionally a tough day will come up. Get out there anyway. Those are thedays that toughen and build your discipline. Go into each run with a positive outlook,appreciating the steps you’re taking for yourself.

Start off slowly. Run slower than you think you should. Run shorter than you think you should. Run more often than you think you should. A mistake most new runners make is starting off too hard.

-Start each run with a 5 minute warm up and then a light stretch.

-Keep your upper body and wrists relaxed.

-Keep your pelvis neutral (no sway backs) and your head up.

-Arms should stay relaxed, with a natural swing.

-Breathe steadily, filling your lungs on the inhalation, relax as you exhale.

Every runner experiences what might be described as "Start-Up" problems. Many have "Restart" problems. Former runners (who stopped, for one reason or another) want to get back to their old running routines. They too need help.

Here is how to start. Here's how to begin to become a runner. And if you've been a runner before, here's how to get back in stride.


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Becoming a Runner

How you begin depends partly on your current level of fitness. A teenager, or someone already in good shape, may have little trouble running two or three miles the first day.Someone unused to exercise might struggle to walk even a mile.

Start slow. You'll have fewer problem with sore muscles, or other injuries, if you don't work too hard the first few days, or even the first few weeks or months. You'llenjoy running more if you try to do less than you're capable of accomplishing. You'll alsoachieve more, since the most important factor in achieving success is consistency.

The best approach for beginners is to start by walking, then after you feel comfortablewith that basic fitness exercise, begin to include jogging (easy running) in your routine. Jog, walk. Jog, walk. Jog, walk. Eventually, you'll be able to jog continuously, bothfarther and faster. How fast you progress depends on you, but don't be in a hurry to run fast or run far.

Answer 3

First of all depending on your health, age and body structure, would necessitate walking first for about 20 minutes, Then slowly jog for a couple of minutes, then walk for about 5 minutes, then jog for 5 minutes.
And gradually increase your times until you feel comfortable and don't get winded. You can tell if you are doing it too much by flushing in the face or as I said getting too winded. Stop for one days rest then start over again.

Answer 4

I hardly recommend as follows:
First week you better just walk jogg for 15 mins
Next week you can start running... but try first to walk about 10 mins, then run 10 more that will be 20 workout mins
Next week you can start having a full 30 mins jogging...
Then try to increase lightly speed by weeks your body will tell you the best momento, as tired as you feel...

Answer 5

Get good shoes and socks. Then start running... small at first 1 mile increase a mile a week until you have a good route and are not really tired. Check for running clubs in your area...

Answer 6

run laps on a track or something, and just raise the numbers and make the timings less. if u just go out in the streets and run u lose heart cuz you're not gona really notice ur improvements right away

Answer 7

For one's self or a group?

I (for myself) just did some warm-ups one day and started running (jogging).