Beginning a Running Program

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How do I get started in a running program?

Beginning a Running Program

Running is perhaps one of the best, albeit most challenging ways, to burn calories and condition your heart. There are a few secrets to starting and developing a safe and effective running program.

Equip Yourself

Your running shoes are the most important piece of athletic equipment you can buy. In fact, choosing the right ones can make or break you as a runner. For example, if you have flat feet, you should look for a shoe with motion control, pronation control and stability. In contrast, if you have high arches, look for a shoe that is described as “flexible.” If you have normal feet, your choices will be greater. However, the old adage, “don't fix what ain't broken” applies. Resist the temptation to add stability controls that are unnecessary. Make sure that you find a shoe that is appropriate for the width of your foot. Choose a store that has a reputation for knowledgeable sales help. Runners World has an excellent shoe finder.

Progress with Caution

Most people start with a walking program, and gradually build up to a run. For example, you might start with 15 minutes of brisk walking and five minutes of running. Your other option is to alternate five minute intervals of running and walking. If you decide to begin your running program in inclement weather, you might want to consider an indoor treadmill training program.

   

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