How do i start a running routine?, i'm out of shape?

Question

I'm a 24/f, i'm thin, but i'm trying to be more toned and healthy, i don't know how to start out a running routine, i joined a gym so i can use the equipment there, but i don't know how long to start or anything, any advice?

Answer 1

Welcome to the world of running. Enjoy your stay. You will like it. A year and nine months ago I was in your exact same spot. I joined the endurance sport training program Team In Training to train for the San Diego Rock and Roll Marathon. It was the best decision I ever made. TNT taught me the value of interval training You run for a set number of minutes, and then you take a one minute walk break, then repeat....again and again and again. Timex makes GREAT watches with interval timers. I recommend the Timex Ironman Triathalon. Since you are brand new to running, start with something that feels really easy to you. Try running for two minutes, and then taking a one minute walk break and repeating. Start out small. Run 3 miles. Starting out, it shouldn't feel difficult. You should be able to hold a conversation the entire time. If it is WAY too easy for you, increase your number of minutes running. Once you find an interval that gets your heart rate up (but doesn't leave you out of breath), then start increasing your mileage each week. Also, do five minutes of crunches every other day. It won't take long to increase your core strength. That will really benefit you once you start longer runs. Oh, and invest in a good pair of running shoes. Don't go to some bargain place. The wrong pair of shoes can make running agony. E-mail me if you need help with anything.

Answer 2

Start out slow. Don't rush things because then you'll be exhausted and want to give up. You won't see progress at first, and if you over work yourself you'll only become frustrated. Pick a day and a time and don't let ANYTHING stop you from doing that so you can stay in the routine of things. Plan things around your routine and don't procrastinate.
Good luck.

Answer 3

Hi Jesi

The most important thing is to warm up slowly. I would suggest you get a heart rate monitor too. They are not too expensive and usually link up with the club treadmills.

I would start walking at about 2 miles an hour for five minutes. If everything seems OK, go to 2.5 miles/hr for five min, then 3.0 for five min, then 3.5 for five min. If everything feels OK and your are not gasping for air, crank it up to 4.5 miles an hour, which is a light jog. Try this for as long as you can, trying to get yourself to 30 min without stopping.

Once you are comfortable with this, add speed and/or jogging duration to further progress your workouts. At the end of each workout session, back the treadmill back down to 2 miles and hour and have a cool-down walk for about five min.

Never skip a slow controlled warm up.

I believe this answers your question, but if not, you may email me.

Good luck on your diet and fitness goals!

Trainer Gregg
[e-mail]
"You can achieve anything you set your mind on."

Answer 4

i just started a running routine also,this worked for me i got on the treadmill and would speed walk start off at 3.0 then until you reach 4.0.i did this for a week.the following week i would run 5 min.then walk 5,and increase both times as the weeks go by.good luck.im running 1 mile a day for now but my next goal is to run 2 miles under10 minutes.

Answer 5

in case you have the possibility to connect a wellbeing midsection i might propose it. that's been rather warm this summer season and the warmth could discourage you or make you so lots greater drained swifter than what you many times might, and while it starts off to get chilly which will purely discourage you greater because you wouldnt prefer to fall sick. Any wellbeing midsection will do. do no longer enable those high priced gyms fool you. all of them have the comparable machines that do the comparable element. And to be common the smaller the wellbeing midsection the greater appropriate because you're much less self conscious of the folk around you and greater desirable than in all probability you will no longer could manage crowds. in case you connect a wellbeing midsection you are able to stroll quarter-hour with an incline at a minimum of 5 at no below a three.5 %.. As you get comfortable with this circulate up gradually..... go from 5 incline to 6 and carry your %. to 3.7. have faith me as quickly as I say you will see outcomes. additionally using the motorcycles for quarter-hour is sweet too. that's lots harder than you think of, besides the indisputable fact that it works rather good. in case you are able to no longer manage to pay for to discover a wellbeing midsection precise now or there is not any longer one close to (because of the fact truthfully the closer the wellbeing midsection the greater services you're to circulate) i might recommend getting up early contained in the morning (between 5-7 considering that's much less site visitors and human beings around) and walking around a song. walk for approximately 20-30 minutes with a rapid stable %.. i might purchase small 2-3 pound weights to stroll with because of the fact it would burn greater weight and build arm potential. and don't go on my own. that's great to have a better half to paintings out with and plus that's risky to stroll on my own early contained in the morning and previous due contained in the evening.

Answer 6

Start slow. Walk for 5 minutes, then jog at a 4.8-5.0 pace for up to 5 minutes (less if you're really out of shape.) Then walk for another 5. Jog for 5, walk for 5. Do this for a couple of weeks, then maybe kick it up, like walk for 5, jog at 5.0 for 2 minutes, then at 5.3 for 2, then 5.5 for one, then walk for 5. Just keep gradually increasing your time/speed running. It really does not take long at all to build up your distance and speed

Answer 7

I agree, definately start off slow... walk for a bit, then jog... little by little you'll be able to run... I'm starting out a new excercise program, and I'm also trying to get into running... good luck..

Answer 8

Start slow. Maybe a mile then add 1/4 mile, then add1/2 mile then, add another mile till you reach your goal. Listen to your body and have fun.

Answer 9

Try this website www.surfsidewellnes.com/runforlife