29 Apr Running 101: How to get back into running

Editor’s note: This is the first in a weeklong series that will provide basic running tips.

If it’s been a long time since you’ve incorporated running into your workouts, or you really can’t remember running since you were a kid, here are some tips on how to ease back into it the right way.
The biggest key for getting back into running is actually walking. In other words, start slowly.
Mix in walking with running so that you gradually build up your endurance and muscles. It’s also better to not overdo it to help prevent injury.
Most trainers will recommend running about three times a week, for a 15-20 minute workout each time. Again, it’s OK to break up that time by walking some and running some. Ideally, as time goes by more and more of the workout will be running.
You can run on a treadmill inside, outside or both. Actually, it’s a good idea to mix up where you run.
When you are running out on the street, know the rules of the road. It’s better to see the traffic coming at you, rather than having vehicles approach from behind. Most experienced runners will always face the traffic – it’s just a lot safer.
Ideally, run on sidewalks when possible because that’s safer than the roads, but watch out on sidewalks for cars coming out of driveways onto the roadway.
Make sure you have a good pair of running shoes because they provide the base – and protection – for everything you’re going to do. Consult with a specialty fitness store to get tips on what’s the best shoe for you.
Another good investment is a heart-rate monitor so that you are finding the right pace to get into a good cardio zone. Consult with your doctor about what heart-rate is ideal for your age and fitness level and also for more tips on starting a running program.
Other ideas that will help you get started are to find a workout partner and keep a log of your running to measure your progress and also provide motivation.
Warm up for 10 minutes before starting your running program with a walk or very light jog and stretching. Give the same amount of time for a cool down.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. Consult a doctor before making any significant changes in your exercise routine or diet. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com