Ramp up slowly

Ramp up slowly

If you did 3 short runs in your first week, you shouldn’t double that for week 2, even if you feel fine. 

Progress takes more time than you think, because each body system adapts to exercise at their own pace - maybe your lungs felt fine on the run, but the next day your muscles felt sore.

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Health

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  • Most or all of your runs at a pace that feels comfortable, controlled, and conversational.
  • Exercise that is not running, if you feel that the above isn’t enough for you: Cycling and other cross-training can work your lungs and muscles without putting too much strain on your tendons and ligaments.
  • Strength training, to help everything get stronger and more adaptable.

It's usually not the shoes you're wearing, or your posture, but forcing yourself to accomplish too much from the very start that's causing you physical pain.

If you started running in the last few weeks or months and you get injured, you probably have nothing to blame but the fact that you’ve been doing too much, too soon.

Know when to stop
If you do end up hurting, it helps to know what kind of pain is usually fine to run through vs what needs to be looked at.

Runners tend to run through: Muscle soreness, ache that’s uncomfortable but not really painful, discomfort that feels better as you run;

Stop running when injuries: Feel like a sharp, stabbing pain, cause you to limp or change your gait, get worse as you run.

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A running plan

You can benefit from just 30 minutes of running, 3 times a week.

Start by running 20 minutes at a time, and increase the amount and frequency only when you feel comfortable with your current level of training. Don't be afraid to take walking breaks when needed.

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IDEAS

Getting Started
  • Invest in Shoes and Gear. Visit a specialty running store to get fitted for the best shoes for you and check out gear such as running shorts, tops, or tights made of wicking fibers.
  • Stay Safe. Do a warmup before you start, like a walk or an easy jog for 5 min.
  • Follow running safety advice, such as going against traffic when running on roads. Always carry some form of identification with you.
  • Use the Run/Walk Method. Start with running for one minute, then walk for one minute. Try to increase the running intervals over time.
  • Make It Manageable. Keep a conversational pace during each workout. If you can't speak in a full sentence, slow down. Breathe through your nose to get enough oxygen.
How To Start A Daily Running Habit

1. Don’t Think: You just go—every day. 

2. Find A Schedule That Suits You: Try Fit your daily run in your current lifestyle.

3. Minimize Landing Shock: the last thing you want to do is over-complicated things.

4. Start Slowly: Try to improve your shape just a little bit every day.

5. Rest Before You Get Tired: You’re building a habit — consistency is key.

6. Buy 2 Pairs Of Running Shoes

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