Running

[Sohan]

Here's a beginning running plan, assuming you're not running at all currently. It involves a walk-run program that gradually gets you running for 30 minutes non-stop (each session should be about 30 minutes, not counting warmup):

Week 1

Session 1 Walk 5 minutes, run 1

Session 2 Walk 5 minutes, run 1

Session 3 Walk 4, run 1

Week 2

Session 1 Walk 4, run 1

Session 2 Walk 3, run 1

Session 3 Walk 3, run 2

Week 3

Session 1 Walk 3, run 2

Session 2 Walk 2, run 2

Session 3 Walk 2, run 2

Week 4

Session 1 Walk 2, run 3

Session 2 Walk 2, run 3

Session 3 Walk 2, run 4

Week 5

Session 1 Walk 2, run 4

Session 2 Walk 1, run 4

Session 3 Walk 1, run 4

Week 6

Session 1 Walk 1, run 5

Session 2 Walk 1, run 5

Session 3 Walk 1, run 6

Week 7

Session 1 Walk 1, run 6

Session 2 Walk 1, run 7

Session 3 Walk 1, run 7

Week 8

Session 1 Walk 1, run 8

Session 2 Walk 1, run 9

Session 3 Walk 1, run 10

Continue to add a minute of running each session until you get to 20 minutes straight, then cut out the walk breaks and just add a minute of running each session. In about 3 months you should be able to safely run 30 minutes straight. This is a conservative program, you may improve more rapidly or slowly than this.

Some hints:

>Get good shoes. Cheap running shoes will hurt you down the road.

>Don't run on concrete. Choose softer surfaces or at least asphalt.

>Count your steps per minute. Count each time your right foot hits the ground--you should be around 90 per minute.

>Always warmup with about 5-10 minutes of easy walking, and cooldown with the same. Save stretching for after your run to avoid microtrauma.

>Run easy and loose, and don't force your pace. You should be able to carry on a conversation. If you can't, slow down.

With respect,

Sohan

[Red J]

Great post.

Ditto for the tips especially the good shoes...

Good luck.

[Shotokan-kez]

Thanks for that folks. Will keep everything in mind.

Kez xx

[bushido_man96]

So why can't i run? I have made a quit date to stop smoking

I think you already know why. Stopping smoking will have a huge impact.

This is not necessarily the case. There are some smokers who can run forever. They may be the exception to the rule, but it has more to do with the lack of aerobic capacity.