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CASSIOEPIA's Photo CASSIOEPIA Posts: 18,082
1/3/10 4:08 P

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Welcome to the Rookie Running Group. If you are not a runner, but would like to start, there are many training plans out there you can follow. Basically you just start out walking, and throw a little bit of running into your walk. You gradually add more running and less walking until you are soon running a mile and beyond!

Many of these training plans get to the point where you run continously for 30 minutes. Runners run at various rates, some run continously, some run for sets of ten minutes running and one minute walking, and some run at sets of two minutes running and one minute walking. There is no "right" or "wrong" way to do this. Whatever feels comfortable to your body is likely right for you.

One of the most important pieces of advise I can give to a non-runner, is to keep your pace conversational. If you feel like you wouldn't be able to talk in short sentences, then you are likely going too fast. Even if you are almost walking faster than you can run, slow down if you are huffing and puffing.

Also, do not run on back to back days. In between days you run, feel free to do other forms of cardio to stay active. Running places many stresses on all of the body's systems (muscles, joints, breathing, etc). You need the day off to recover from the pounding that the body takes when you are first learning to run.

Now, here are a few training programs to help you get started.

Couch to 5k (C25k):

www.coolrunning.com/engine/2/2_3/181
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Spark your way to a 5K:
www.sparkpeople.com/resource/fitness
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rticles.asp?id=598



Hal Higdon's Beginning Runner's Guide:
www.halhigdon.com/beginrunner/intro.
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Our best wishes as you learn to run. We've all been where you are right now, so please don't be afraid to ask any kind of question as you go along. The team is very chatty and tons of fun. We have runners here of all levels, so there is lots of experience and knowledgable advise when you need it. We even have Certified Running Coach (SP_COACH_NANCY) on the team. She is awesome and full of good information for runners.

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Judi
Saskatchewan, Canada


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