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What is the best and most realistic way to begin running?

If you’re new to running and young and apparently healthy you can start a running program immediately. If you’re older or have a history of health problems consult your physician prior to starting your program. Once you’re ready to start begin with thorough warm up process to help your body prepare for running. Start with stretching of any tight or stiff muscles, holding each stretch for 30 seconds, then follow this with a dynamic active warm up to help move your muscles and joints through a full range of motion and get them ready for the impact of running. When you start your running program begin with light jogs of no more than 20 minutes 2-3 times a week. Make sure to give your body plenty of time to adapt to running, do not increase the length of a run, or speed of a run by more than 5-10% on any given week. Gradually increase the length of runs, the speed of runs, and the frequency of runs as your fitness levels improve.

As with any exercise program, start with realistic goal and understand that this truly is a marathon and not a sprint.
Start with 10 minutes of walking and gradually increase your pace to a slow run. Once you are comfortable and your body has adapted, increase the time to 15 minutes and extend the amount of time spent running.
Progress gradually until you reach the 30 minute mark. Your body will tell you when you need to slow down or can take it up a notch.
Once you are jogging for 30 minutes straight you can increase the pace or extend your duration.










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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.