How to Start Running
A Life Changer

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Dr. Dave knows How to Start Running. He started from just running a few yards to eventually running marathons. Go from "I can't run" to "I love to run!"

The Secret:

Start by alternating between running AND walking.

Whenever you can't run any more, walk for awhile, then start running again when you can.

*Whether you're running outside, on a treadmill, or in an indoor track - these suggestions apply to all.

The Steps:

1. Have goals - to run a 5K or 1 mile. To run 30 minutes. You decide.

2. Have a plan - start by running and walking. Get or make a training schedule to motivate you to run just a little bit more.

3. Stick to the plan - run on most days. You can't run 3 days a week and get used to running. Plan on 5-6 days a week. That's just how it is.

How do I get over that painful start to running?

Run until it's uncomfortable, then walk. Keep doing these intervals.

You'll notice as your workout continues, you'll be able to run a little bit further as you warm up.

Eventually you build up your running muscles and your lungs.

Run 5-6 days a week. For running, you can lose your exercise capacity fast (just days!).

Click here for Dr. Dave's suggested schedule for How to Start Running.

how to start running

Running Shoes are Important

Find a good running shoe store that can help you find which kind of gait you have.  Shoe companies make shoes differently depending on how you run, what your gait is, and what sort of running that you do.  A good running store might even have a video assessment ability to more scientifically analyzes your gait.  

Otherwise, go to your closest sporting goods store and find a good running shoe that feels good on your foot right away. If it doesn't feel good in the store, you're probably going to get blisters.

My feet were hurting from running/walking on the treadmill, so Dr. Dave ordered these shoes for me. My feet stopped hurting, so I recommend them. I wear them for all my treadmill workouts, exercise videos and walks outside. I'm a huge ASICS fan; been buying them ever since my first pair 17 years ago (yikes, that's a long time!).


I've also had super luck with the cheapest women's ASIC's. I always have 2 pairs of these shoes around for all my exercise, working, etc.

For the person who needs a goal:

I think that for most of us, a realistic goal might be to do a 5k within the first 6 months of running.  It might be a run/walk  - that is ok.  

Just the thought of going 3 miles intimidated me at first.  But soon you will think that is a doable distance.

For the person who needs it be as easy as possible:

Start with either distance or timed intervals of walking and running.  

1 minute of running with 1-3 minutes of walking.  Or one telephone pole distance of running with 2 of walking, etc.  

Make it a goal to increase the amount of distance run vs walk. Then over time, you will work up to running the whole time.

For the person who needs help sticking with it:

Find a training partner in person or online.  Post your miles on an interactive website for running.  

Don't give up - remember it takes about 3 months to form habits.

You will miss it once this habit is formed. There truly is a "runner's high."

Training Schedules for How to Start Running

There are lots of tools online to help with a running plan.  I really appreciated Hal Higdon's sites.  Lots of free advice and helpful running charts to stick with.  He has different plans depending on the distance and experience.

Running Clothes will make you feel more comfortable

Get some good running gear.  Try not to use cotton.  Good socks, shorts, and tops will make a huge difference in how you feel.  

I like RoadRunnerSports.com for a good perspective on what is out there.  Make sure that you have hydration equipment, too, for hot weather and appropriate cold weather gear if you get out there in the winter.

Once you start to run more, you'll want really good running socks. They can make the difference between blisters and no blisters.

How to Start Running - Keep it Fun!

Varying your terrain is fun, too.  Trail running, beach running, track workouts - all keep it interesting.

Treadmill running is good, too! Watching tv and movies is a very entertaining way to pass the time during your workout.

Some people need to be listening to music or audiobooks to keep them going.

See your calories burned running - that will make you feel great!


How to Start Running - YOU CAN DO IT!

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