9 Tips of Getting Started Running

·         If you're a beginner or starting out again after a layoff, start out easy and build up gradually to avoid injury. Specifically:

·         1.Check with your doctor before you start any new exercise program. Your doctor will probably be happy you want to exercise, but he or she may set some guidelines for you.

·         2.Wear a pair of running-specific shoes that fit comfortably and properly. While running shoes can be used for walking, walking shoes are not ideal for running—they do not offer the same cushioning and support.

·         3.Do some light stretching and warm-up before running. See the Stretching Techniques section below for some approaches.

·         4.Walk first, then run. Next, gradually mix walking and jogging, lengthening each over time. Try walking a block, jogging a block and walking another block. Or walk 2 minutes, jog 2 minutes and continue rotating. As you become more comfortable, switch over to all jogging.

·         5.Keep a deliberate pace. As a beginner, you might feel some aches and pains when you start. Running too fast, too soon could make them worse. What's too fast? Try holding a conversation with your running partner. If you can't talk comfortably, slow down. If you're running alone, try talking to yourself.

·         6.Breathe easy. Some people breathe through their nose, some through their mouths and others do a combination of both. Whichever method you use, try doing deep "belly breathing" to take in more air.

·         7.Aim for frequency rather than speed or distance. Establish a weekly running schedule to get into the exercise habit.

·         8..Cool down by doing some slow jogging before and after your runs. Gentle stretching before and after will help your muscles get used to the activity and help avoid injuries.

·         9.Tip: Take along a buddy. It's harder to talk yourself out of a run when someone is waiting for you, plus you can motivate each other.