Fitness Friday 32: Intro to Running

Hi Friends-

It’s time for another Fitness Friday. I’m going to spare you a mundane recap of my workouts this week. I haven’t been feeling well all week so even though I was itching to run, just the thought of doing it kinda made me want to throw up. So I stuck with just taking the boys on a long walk each night.

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But it is Fitness Friday, so I didn’t want to leave you guys without your weekly dose of Fitness! Once again, a fitfluential friend has come to the rescue! Even though my love of running has held pretty steady for a while now, it always starts to increase as Fall approaches. I run SO much better in the cooler weather! Just in case any of you are bitten by the running bug this Fall, I had one of my readers and fellow Fitfluential Ambassadors  put together a little post for you guys about how to start running! Her name is Lydia and she blogs over at Happy Healthy Confident, so be sure to check out her blog as well!

Take it away Lydia!

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Hi everyone at the LeanGreenBean! I have to just first say that I am so honored to be guest posting on here today! Lindsay is such an inspiration to me, and I have been a big fan of her blog for quite a while now!

When Lindsay asked me to write about running for beginners I was ecstatic, what a great post to do! There are so many of us out there that run everyday, but how about helping others get started?

So here it is! From couch to 5k:

I know SO many people, from siblings to friends to neighbors that say they would rather die then get up and go running. Many beginner runners ignore the fact that they are beginners, and go out to run a couple miles only to end up just killing themselves because their bodies are not used to it. The key to becoming a runner is time and practice!

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You do not need a lot to begin running. You will want a great pair of running shoes that you can find at almost any sporting goods store. Look for brands such as Reebok, Nike, New Balance, and Asics.  (Note from Lindsay: I would highly recommend going to get fitted for some new shoes at a running store if you decide to get that running is something you want to continue. They will analyze your gait and can help you pick shoes that are best for you. Plus, any reputable store will work with you to find shoes that work best for you. Some of you may remember how I went to Fleet Feet and bought a pair of Brooks. After I took them home and ran a few times, I realized they were not the right shoes for me. I was able to bring them back and an employee worked with me again to find another pair- my Nike Pegasus, which I love!)

You will also need a workout outfit (shorts and top), running socks, and a water bottle. It is also nice to have a distance tracking device with timer, like Garmin, but it is not necessary. (Note from Lindsay: There are tons of free GPS tracking apps out there. I use Runkeeper on my iphone and just carry my phone with me when i run! Nike+ is another one that a lot of people like)

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Once you have everything you need, suit up and start out by simply walking at a quick pace for 30 minutes. You can do this for just the first day, or you may want to just stick to walking for the first entire week. Everyone is different. Ultimately, the biggest mistake anyone makes when trying to take up running, is trying to do too much too soon. If your body is not used to running, you really need to give your body time to adjust.

After starting slow with just walking, the next step is to start running, but alternating it with walking to not overload your legs and body.

Take your time! You do not need to rush into this!

Gradually increase the amount of time you spend running while decreasing the amount of time you spend walking. For example, 2 minutes running/3 minutes walking, 3 minutes running/2minnutes walking…and so on. Make sure you take a rest day at least every three days.

It is important to really REST on your rest days. Ice any sore muscles, take time to stretch, and eat lots of healthy proteins so your body can heal up and grow stronger for your next workout.

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After you reach the point where you are running for a full 30 minutes, try increasing your speed bit by bit.

On a treadmill try running at level 5 for 2 minutes, walking for 1 minute, running at level 5.5 for 2 minutes, walking for 1 minute….etc, until your can run the full 30 minutes at level 6.5 to 7.

I have included a 30 day ‘Couch to 5K’ schedule you can print off and follow to get you ready for your first 5K!

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{Note from Lindsay: This would be a great plan for someone who is already accustomed to being physically active while doing other activities…ie, perhaps you play a sport regularly but have never tried running  just to run. If you are just beginning an exercise routine, there is a 3 month Couch to 5k plan that may be a better option for you. They have a detailed plan on their website- CLICK HERE to see it and they even have a Couch to 5K app that you can download to use on your runs! I used this program several years ago when I first started running!}

Once you get to this point, go sign up for your first 5k! You can do it!!


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Thanks so much Lydia! As always, please check with your doctor before starting a physical activity routine to make sure it is safe for you!

So tell us:

Are you a runner? 
How did you get started?
Any advice for newbie runners? 

Enjoy!
–Lindsay–