Because cars shouldn't have all the fun, try on these Goodyear-inspired race shoes that embody all the speed and flair of a race car, and get ready to roll. Redesigned for 2008 to include air intakes and extra high-speed impact.Running is a great way to get in shape and keep fit. If youve decided to start a running program for whatever reason to get in shape, to lose weight, etc then you need to follow some basic guidelines. If you are over-weight or really out of shape get a check-up from your physician before you start.
Get proper running shoes!
Lots of people start running with inadequate footwear. I advise you to buy a good pair of name-brand running shoes like Nike, Adidas, New Balance etc. At the beginner level you wont need the top of the line model either. You should be able to find a good pair in the $50 to $70 range. Visit your local running store for some good advice.
Start Slowly
If youre new to running, or havent run in a long time, then you probably wont be able to run very far without getting out of breath. By far the best way to start is to alternate running and walking. Run slowly for about 2 minutes and then walk for 2 minutes to recover. Youll soon be able to increase this to 4 to 5 minute intervals. Then gradually decrease the walking time until you can run 30 40 minutes non-stop. It may take you several weeks to get to this point. Be patient!
Set Your running Goals
These should be fairly modest to start with, even if you are quite fit. Dont try to run a 26-mile marathon in your first year of running! A realistic goal for the first 6 12 months would be to reach a point where you can run 6 miles. You might want to participate in a local race or two. These are fun events, and are often community-based to raise money for charity or medical research.
Avoid injuries.
Runners are among the most likely to get an injury of one kind or another. This is usually caused by over-use, but can also come from a biomechanical problem like a weak knee joint or over-pronation of the feet. As a beginner runner you need to be aware of this and build a good base of running before you increase your efforts. Dont be afraid to stop and walk on a run if you are feeling strained.
Run with a friend.
Running with someone like yourself who is just beginning is a great way to get started. You can chat as you go along, and the time (and miles!) will go by really quickly.
Take It Easy!
As you get fitter, the temptation is to run further and faster. This is where its easy to get hurt. If its a serious problem like an Achilles heel injury this could knock you out of your running program, and may even discourage you from running altogether.
Keep a Running Log
This is a great way to keep yourself motivated. The basic items you want to record are the date, how long you were out, and how far you went. You can also note the route you took, the weather, companions, and anything else you feel is important. Your running log can become your daily fitness diary. Another important feature of your running log book is keeping track of your total mileage from week to week. If you increase this by more than the recommended percentage (10 - 15%) then you are risking an injury.
Mike is the developer of customized training logbooks. To get your own personalized Running Log, visit Mike's web page Custom Running Logs. His website about marathon information and training can be found at: 26.2 - The Marathon Website. Mike is also a contributing author to the Get In Shape website.
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