7 The first few weeks
Description
This article is from the running Beginners' FAQ, by Ozzie Gontang with numerous contributions by others.
7 The first few weeks
The most important thing early on is to get into the exercise habit. You
are (hopefully) embarking on a lifelong path, so taking it slowly shouldn't
be a problem.
If you haven't been doing any kind of exercise, start out by walking. Walk
at a comfortable speed for 20 minutes, 4 or 5 times a week for several
weeks. Then you can move onto the next stage.
Walk and run for 15 minutes or for a mile, 4 or 5 times a week. Run when
you can and walk when it gets too uncomfortable. Run slowly, what counts at
the moment is time, not speed. Don't try to do more, even if you feel you
can. If you force the pace you may progress faster, saving a week, or you
may get injured and be out for six weeks.
Walk for the first and last part of the sessions, to get your body warmed
up and to ease down at the end. Look in the main rec.running FAQ for
information on stretching and warming up.
If you are already fit from another sport, such as cycling or swimming,
then it is important that you go a little easier than you might want to
while you are building up the miles. It is very easy to push yourself past
what the connective tissues can stand at first, and hence get injured.
Chuck Amsler says that going for an abbreviated bike workout before running
worked well for him (good warm up too).
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