Start (and Stick to) a Running Program in 2010

Too many people start a running program by going too fast or too far. If they don't hurt their bodies, they wind up hurting their pride when they discover they can't do it -- and it's just too painful. This can leave many wanna-be runners frustrated and wondering why in the world anyone would ever run.

It doesn't have to be that way, though. If you are serious about wanting to become a runner in 2010, there is a safe and enjoyable route to get there. It simply involves starting out slowly and easing yourself into it.

Assuming you have quality running shoes and comfortable workout attire, each run should start with a 10 minute warm-up walk. This is an important part of your workout because it allows your muscles to get loose and your heart rate and blood pressure to rise gradually. After that, ease into a slow jog for one minute, followed by a walk for one minute. Don't' worry about how fast you are going -- actually, the slower the better at first. Repeat cycle this for 20 minutes total, and you have completed your first workout!

Starting a running program with a run/walk mix will help your body ease into the transition of becoming a runner. Over time, your run periods will increase while the walk periods will decrease. For the first three weeks, maintain a 20 minute 1:1 run/walk ratio three times a week. After that, if you are feeling good, increase it to a 2:1 run/walk ratio and 25 minutes for weeks four through six. Then, building your endurance even more, strive for a 3:1 run/walk ratio and 30 minutes for weeks seven through nine.

There are two important things to remember as you venture into the world of running: First, anyone can become a runner and even a racer. You just have to start slowly and build a base of miles before attempting longer distances or speed. Second, there will be days when you feel great during your run and other days when you may feel sluggish. This can be related to sleep, nutrition, stress or a number of biomechanical issues. The important thing is to listen to your body and not over-train or under-train in order to make progress.

Once you have finished your first nine weeks of running, it's time to set a goal. Pick a local 5K race to complete and watch in amazement at what your body can do now.

If you are a true couch potato and want a more conservative way to start exercising, check out how to start (and stick to) a walking program in 2010!