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How to start running with 10 easy steps
1. Invest in a good pair of running shoes. You don't have to buy the top of the range, which could set you back several hundred rands. However, it's important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury. Buying your first pair of running shoes

2. Walk before you run! For the first four weeks you should have a 5-15 minute warm-up walk before breaking into a trot, followed by a warm-down stroll.

3. Make sure you run/walk at least three times a week. You won't really benefit if you do less than this. However, don't run if you're unwell, as this might increase the time you'll take to recover.

4. Don't run two days in a row for the first two months. Give your muscles and tendons a chance to adapt to running.

5. Run for time, not distance. Your running program should be designed to gradually increase the time you spend on your feet, rather than the kilometers.

6. Avoid drastic increases in time on your feet. If you ran a total of thirty minutes last week, don't increase this by more than ten minutes the following week.

7. Avoid copying top athletes! These runners were born with superior genes that enables their bodies to handle stress loads that ordinary runners cannot cope with.

8. Be patient! Don't be in a hurry to enter road races, etc., no matter how much your friends pressurise you. Wait until you can run at least 30 minutes without resting before lining up for that first 5km fun run.

9. Find a like-minded friend to run with. Some of the greatest friendships have been formed during training runs.

10. Enjoy your running! It's nice to be competitive, but not if the pressures are going to impact on your health and general life style. Avoid getting into the trap of entering a race every week, come what may, because this is the surest way of becoming injured.

This article is provided by Cynthia Hayward, Time-to-Run contributor, assisting beginners in making their introduction to running more pleasant and safe. source
Good advice.....
A good stretch before starting and on completion helps as does a proper warm up and cool down.
Having just restarted a 10 slow walk, 5 min brisk walk before the run is ideal followed by a 5 minute cool down on completion.
Once run time exceeds 15 mins I will reduce the slow walk by the same increments as the running increases.
BTW, when can we expect to see the TTR forums back???
SPAM in a can....Now available in regular, turkey, Lite and HOT
Okay make me feel bad for not having gone out there to run and realising I have to start at the beginning again! :eek:
Do 10 easy steps count as running? Smile
Great tips and great website.
Need all the help I can get to try and like this form of excercise. There should be something about mind games while running, trying not to walk when you are dog tired. :help:
I managed 3 miles yesterday - very slow pace but at least finished feeling good.
I've always felt that two words that don't go well together are FUN and RUN. However, after looking at my barrell belly it's probably time to start again.
alcap998 Wrote:I've always felt that two words that don't go well together are FUN and RUN. However, after looking at my barrell belly it's probably time to start again.

are you sure it is not a family endowment
:gbxmas: I'm training to become a Father Christmass
eat, drink and be merry

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