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Feb 18
2016

Running.  Some people love it, others hate it.  Others may love to hate it.  Regardless of how you feel, you can’t deny the many benefits of running.  From strengthening your cardiovascular system and muscles to increasing bone density, the positives of running are many.

If you’re just starting out and wondering exactly how to start incorporating running into your fitness routine, we break it down for you here in X simple tips and tricks.

How to Start Running

Start with the one minute rule.

Alternate running for 30 seconds and walking for 30 seconds.  For this first minute when you run, really focus on your form.  Your shoulders should be rolled back and down, your head up and your hands relaxed.

Run for two minutes.

Next, run for a minute straight then walk for one minute.   Be sure to maintain a steady pace and find your rhythm.  Breathe in through your nose, then out through your mouth.

Ramp up your run to three minutes.

Seeing a pattern here?  Now run and walk for 1 ½ minutes each.  One good running tip to stay motivated is to load up some music onto your iPod.  Here are 50 songs to keep you motivated every step of the way!

Fire it up to four minutes.

This will be your longest run interval.  Try setting mental goals to help you get through these four minutes.  If you’re running outside, focus on a point in the distance and reaching that.  If you’re running on a treadmill, try counting 10 seconds at a time—reaching that 10 is your goal.  Having mini-goals will help you to push forward!

Back to three minutes.

Pick up the pace a little during the home stretch and take longer strides.

2 minutes.

For the running portion, keep up the pace for one minute then slow it down to a walk.  Turn your head from side to side and roll your shoulders.  This will help to loosen up those muscles in your upper body.  End this with a good stretch.  Stretch out your quads, calves and hamstrings.

Ready to run?  Above & Beyond Physical Therapy can help you learn how to best prepare your body for running.  We will work closely alongside you to develop an individualized plan for he best stretching  and strengthening techniques to ensure your muscles are ready to handle hitting the pavement.  Schedule an appointment today before you hit the pavement.

50% of runners experience knee pain after running.   If you are one of them, you can educate yourself on why this is happening here.