[ensuppono]

This is the program that changed my life ...

http://www.coolrunning.com/engine/2/2_3/181.shtml

By Josh Clark

Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.
Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.

A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.

Run for time, or run for distance

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.

Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read "Stay Loose" for some suggestions.

[angeldimmon]

And hopefully I'm following Patty! :wink: I start tonight..

[violalmina]

OMG< i did it wrong again and im like man this is hard! I jogged 3 mins, walked 1 min. Sometimes I just jogged 2 mins, oh dear lol.

[crycleascentyv]

I'm bumping this since there seems to be a new interest.

Now, all you runners, don't forget to log in the Atlantic Ocean Challenge

[trubreTab]

I don't think it needs to be an exact science - as long as you're lovin' it

[bestformaldress23]

I wish I had a formal plan like this when I started. I fell into the trap of pushing too hard, too fast and ended up injurying my knees.

It is rather amazing how fast you can improve in running. First few times out, I couldn't even make a mile. Within two months, I could run 5k (~3.1 miles). It's hard for me to go much farther than this (usually run 3-4 miles) but I'm happy with that.

This is coming from a guy who's always hated running too. But there's a certain freedom you feel out there on the road, especially once you get past the "oh my god, I'm gonna throw up!" phase.

Keep it up, everyone!

[scoundtrack]

So true. I always wanted to run, but never never could. I had this idea that I would run a marathon before I turned 40. I've made several attempts over the years, but usually made it to the corner. I used to smoke, and have always had slight asthma. In my 30's I began getting bronchitis on a yearly basis.

At 37, after my 3rd child, I realized that 40 was coming up. I ran to see how far I could go (I was working out regularly at this time), but only made it 1/2 mile, then spent the week with shin-splints. I did some research and found this program. I've been hooked ever since

I still have 6-months until I'm 40.

[Nubtoubrem]

My legs were bit sore this morn, I will borrow husbands watch to make sure i do this right this time. U are keeping me motivated Patty!