Tuesday, June 29, 2010

A Good Way to Start Running

There are natural runners.......
(Anderson really gets into running...)

(My husband and his sister after a race.)

And then there are those who know that running is good, want to try it, but just aren't...well...natural.
(Me (not a natural) and Carys (a natural) after my race.)

I, obviously, fall into the second category.  I don't just hop out of bed one fine day and decide I'm going to run a 5K, or even a 1K for that matter.  I have to build up.

A few years ago, I ran across a running plan in a Brazilian magazine.  I followed the plan and worked my way into being able to run for 30 minutes without stopping.  Of course, since then I've lost the copy of the magazine, but I remember the main idea of the plan.

Maybe there are some more "unnatural runners" out there like me, who would like to get into running.  Here is a way you can work your way into it.
  1. Walk 5 minutes
  2. Run slowly 2 minutes
  3. Run fast 1 minute
  4. Walk 2 minutes
  5. Repeat steps 2, 3, and 4 until you have done them 5 times.
  6. Walk 5 minutes to cool down.
That's it.  After that gets easy to do, make it a little harder by reducing the walking time and increasing the running time.  Keep going until you don't need to walk anymore.

I am doing this right now with a friend of mine who hadn't run in a long time.  The first day she barely made it and had to stop several times.  After 2 weeks, running 3 times a week, she is doing this much more easily and is ready to increase the running.

It works!


  1. Obrigado amiga pela tua paciência, pelo teu encorajamento, não só ao redor da praça, mas em nossa caminhada nesse mundo atribulado.
    Tu és muito especial pra mim. Te amo!

  2. There's a program on the internet, with webpage and podcasts (with or without music) that say you can go from couch to 5K in 9 weeks.
    I was thinking of seeing if I could go from Couch to 5K (C25K) in 18 months...