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2/1/10 4:32 P

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This is a reprint from Jeff Galloway's blog. It describes a way of getting started running for people that are out of shape. It is an extremely gentle way to get going.

Getting Started Running (the first 4 weeks)
Our ancient ancestors ran and walked for thousands of miles a year—to survive. And each of us has inherited the adaptations to run. Aches, pains and injuries can be eliminated with the insertion of short running segments into a walk. Our bodies are designed to improve performance and efficiency, at any age, when we balance rest and exertion.

Walk first. Gradually increase an easy walk to 30 minutes, about every other day. Be sure to walk with a comfortable stride. Long strides are not recommended as they aggravate the muscles behind the leg and the shins. The running segments listed below are to be done at an easy pace also—short stride, with feet low to the ground.

Week 1
Mon—off or gently walk
Tue-walk 10 min then run for 5 seconds/walk for 55 seconds for 10 min, then walk 10 min
Wed-off or gently walk
Thu-walk 9 min, then run for 5 sec/walk for 55 sec for 12 min, then walk for 9 min
Fri-off
Sat or Sun-walk 10 min, then run for 5 sec/walk for 55 sec for 14 min, then walk for 10 min

Week 2
Mon—off or gently walk
Tue-walk 7 min then run for 5 seconds/walk for 55 seconds for 16 min, then walk 7 min
Wed-off or gently walk
Thu-walk 6 min, then run for 5 sec/walk for 55 sec for 18 min, then walk for 6 min
Fri-off
Sat or Sun-walk 10 min, then run for 5 sec/walk for 55 sec for 20 min, then walk for 10 min
Week 3
Mon—off or gently walk
Tue-walk 10 min then run for 10 seconds/walk for 50 seconds for 10 min, then walk 10 min
Wed-off or gently walk
Thu-walk 9 min, then run for 10 sec/walk for 50 sec for 12 min, then walk for 9 min
Fri-off
Sat or Sun-walk 10 min, then run for 10 sec/walk for 50 sec for 14 min, then walk for 10 min

Week 4
Mon—off or gently walk
Tue-walk 7 min then run for 10 seconds/walk for 50 seconds for 16 min, then walk 7 min
Wed-off or gently walk
Thu-walk 6 min, then run for 10 sec/walk for 50 sec for 18 min, then walk for 6 min
Fri-off
Sat or Sun-walk 10 min, then run for 10 sec/walk for 50 sec for 20 min, then walk for 10 min

Many new runners stay at the level of week 4 for a month or indefinitely. Others use the same progression using 15 sec run/45 seconds walk for weeks 5 and 6. Then, stepping up to 20/40 for weeks 7 and 8, and finally 30/30 during weeks 9 and 10. There is almost a zero rate of injury among those who gradually increase in this way and use 30/30 and then 1 min run/1min walk during the first year of running—including those who do a half or full marathon within one year.


Kay from Tennessee



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