Running for Weight Loss

Many people start running because they want to lose weight. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and drop pounds. A 150-pound person will burn approximately 100 calories per mile when running. If you're hoping to use running to lose weight, here's some advice on how to be successful.

1. Healthy Eating is the First Step
If you want to lose weight by running, keep in mind that you'll only shed pounds if you burn more calories than you consume. To lose a pound, you have to burn, through exercise or life functions, about 3500 calories. So you'll need to combine running with a healthy diet. Runners do have special nutrition needs, but the basic principles for healthy eating still apply. Try choosing smaller portions of high-fat and high-calorie foods and eating more whole grains, fruits, and vegetables.

One common eating mistake among runners is that they overcompensate for the calories burned by exercise with extra calories from more food and beverages. Some runners even find that they gain weight or hit a weight loss wall, despite their regular training.
One way to prevent "stealth calorie" consumption or mindless eating is to write everything you're eating in a journal for a few weeks. Seeing a record of your food intake will help you see where your diet needs improvement. It will also keep you on track because you'll think twice before putting that chocolate-covered donut in your mouth.

Get more tips on how to avoid overeating by controlling your portion sizes.

More:
5 Smart Eating Rules for Runners
Best Foods for Runners
Healthy Snacks for Runners
Six Simple Changes for Healthy Diet

2. Follow a training schedule.
Sticking to a training schedule is a simple way to stay motivated to run. You'll know exactly what you need to do every day and each run builds on the next, so it's much harder to postpone or skip workouts. Following a schedule can also help you avoid a running injury by not increasing your mileage too quickly. If you're new to running, here are beginner training schedules to check out:
4 Weeks to Run One Mile - for those brand-new to running.
3 Weeks to a 30-Minute Running Habit - for beginners who can run for a minute.
4 Weeks to Run Two Miles - for beginners who can run at least a half mile.
5K Run/Walk Training Schedule - for beginners who can run for 5 minutes at a time.
5K Beginner Runner Training Schedule - for beginners who can run at least one mile.
More Training Schedules- if none of the above schedules work for you.
3. Run Regularly
If you don't want to follow a schedule, you still need to have some consistency with your running because you won't lose weight by running once a week. It's best to get some activity every day but, if that's not possible, try to shoot for at least 3-4 times per week. If you find that your motivation to run is suffering, follow these tips to get inspired.

More:
Make Running a Priority
Top Excuses for Not Running and How to Beat Them
How to Start a Running Habit

4. Keep it Challenging
Incorporating speed work or interval training (running at a very fast speed for short intervals of time) into your running routine can also help your weight loss efforts. Speed work burns a great amount of calories in a short period of time. You'll also increase your muscle mass and improve your resting metabolism, causing you to burn more calories throughout the day.

Speed Workouts:
Fartlek Treadmill Workout
Pyramid Speed Workout
Treadmill Hill Workout
How to Do Yasso 800s
How to Run Hill Repeats
Ladder Speed Workouts on the Track
Get more tips on how to boost your metabolism.

5. Eat for Performance
If you're running regularly and you're training for a long-distance event, proper nutrition is especially critical for your performance. Skipping meals doesn't allow you to train with adequately fueled muscles. You shouldn't skimp on calories before, during (when necessary), and immediately after your very intense and long workouts. These are crucial times when nutrition is important to performance and recovery.

Front Ankle Pain While Running

Front ankle pain while running is another common injury that occurs in many people. It is also called anterior ankle pain and this can keep a runner on hiatus for several months, depending on the severity of the injury. Most of the front ankle injuries are treated ate home, though some may need medical attention. Read onto know more about the front ankle pain while running.

Front Ankle Pain – What are the Causes?
Here are some of the causes for anterior ankle pain:

• Anterior Ankle Impingement Syndrome
  This is the most common cause for front ankle pain. This syndrome is also called “footballers ankles.” This condition is also called talotibial osteophytes as bone spurs form in the front of an ankle joint. This occurs as a result of repetitive activities like running that can perpetuate this syndrome. Pain prevails when the foot flexes up till the shin.
• Anterior Tibial Tendon Disease
  Anterior tibial tendon disease is another cause for ankle pain among runners. This disease occurs due to a tear in the anterior tibial muscle. This is the main muscles that helps in the flexing of the foot. This results in symptoms like pain in the front ankle, which can lead to a “slapping” gait in runners.
• Inversion Sprains
  This is yet another cause for front ankle pains. This occurs when the runners are prone for an over-pronation of the foot or are prone for an inward rolling of the foot. The severe the rolling, the greater chance for an injury, tear, or sprain.

Front Ankle Pain – What is the Treatment?
The treatment depends on the type and severity of the injury. Some of the simple home remedies are applying ice packs, elevation of the ankle, compression, and gentle stretching exercises. If the pain does not reduce then consult your doctor for further treatment. Anti-inflammatories are helpful in relieving pain and swelling as well.

These are some of the causes and treatment for front ankle pain while running.

Physical Benefits of Jogging

There are many physical benefits that can be accrued by jogging. Read on to learn more about these benefits, which may inspire you to embark on a jogging routine starting today.

Better Cardiovascular Fitness
The term cardiovascular fitness refers to the efficiency with which the lungs, heart and blood vessels deliver oxygen to all the muscles, when required. Improved cardiovascular fitness increases your lung capacity, and you would be able to take in more oxygen while inhaling. Your heart would also be able to pump more oxygen and blood to the muscles. Improved cardiovascular fitness also has more physical benefits including improved endurance and reduced body fat.

Reduced Blood Pressure
High blood pressure can damage your eyes, cardiac muscles, kidneys and brain. Jogging reduces blood pressure, which will help you avoid associated complications.

Increased Good Cholesterol
HDL (High Density Lipoprotein) cholesterol, also known as good cholesterol, helps in controlling the body’s overall cholesterol levels. Improved cardiovascular fitness increases HDL cholesterol levels. Therefore, jogging supports a healthy heart.

Reduced Risk of Heart Ailments
Jogging makes the heart more efficient and stronger. A strong heart resists disease. It also pumps blood more easily.

Improved Endurance
Regular jogging increases the energy levels in the body, which boosts overall endurance. This in turn, will enable you to jog for longer periods.

Stronger Bones
Jogging places stress on the bones, to which they adapt by increasing their mineral density. Stronger bones are less likely to break, bend or fracture.

Reduced Risk of Cancer
Jogging significantly lowers the risk of contracting cancer. It reduces the risk of colon cancer by about 50%. It also lowers the chances of contracting other cancers such as prostate cancer, ovarian cancer, lung cancer and breast cancer.

Prevents and Treats Diabetes
Jogging is a good defence against diabetes. Sedentary habits and too much body weight are a couple of causes of diabetes. Regular Jogging can negate these causes. Even the effects of advanced diabetes can be minimized by jogging daily.

Jogging Benefits for Health

 

Jogging gives you physical and mental joy, provided you do not exhaust yourself. When jogging is done correctly, you will actually feel less tired when you have finished a tour than before you began. You get nice feelings in your muscles during the jogging and afterwards. Regular jogging gives physical fitness and other lot of health benefits. It removes laziness which comes after night sleeping by making active for whole of the day.

 

Burn Rate

Depending on your weight and exertion level you'll must burn extra calories in a half-hour session. If you have never run before, you should check with your doctor first. Find a beginner's running schedule that suits you and stick to it.

 

Clothing

Clothes should be according to weather conditions.

• Summer - Shorts, Socks, and running vest / T-shirt can be sufficient and an extra big cloth as handkerchief.
• Winter - luminous vest, thermal running top, tracksuit [much better than jogging bottoms], gloves, socks, windproof jacket and anything other as for your comfortable.

Light and soft clothes should be used which are fairly close to your body, but not tight so that your movements are visible to traffic etc. The clothes should be of good ventilation for moisture and sweat.
Soft shoes of good fitting on your feet should be used. The soles should easily bend during the normal movements.

 

Jogging Place and Routes

• Long distance jogging with moderate speed
• Short distance jogging with high speed.
• Jogging upwards in a steep terrain, in a speed adjusted to the steepness
• Jogging in a hilly terrain with paths going both up an down

It is advisable to vary the type of jogging from day to day. Then the jogging gets funnier and you get a variable type of training.

Wear bright, visible clothing 

• Stick to well lit routes if jogging alone
• Let someone know how long you'll be and where you're going
• Apply Vaseline to the areas that rub if you feel skin can chaff while running.

Benefits of Jogging

Jogging on a regular basis give a distinct good effect upon the general health, provided it is not over-done. The effects are:

• Increases the capacity of the blood circulation and of the respiratory system.
• Speeds up the digestive system and helps you get rid of digestive trouble.
• Increases the capacity to work and lead active life.
• Burns fat and help against over-weight.
• Strengthens the muscles of your legs, hips and back.
• Jogging makes you sleep better by giving little fatigue.

Other Regular physical activity benefits

Light Jogging is good from preventing heart disease and type-2 diabetes to manage weight and stress to maintaining fitness, regular physical activity helps extend life and improve its quality.

12 Top Health Benefits of Jogging

“Jogging is very beneficial.  It’s good for your legs and your feet.  It’s also very good for the ground.  It makes it feel needed.” – Charles Schulz, Peanuts

In my last article I discussed why you might want to consider doing more jogging this summer.  One of the reasons I put forward was that jogging has many health benefits.  In this article I am going to discuss these health benefits in greater detail.

1) IMPROVED CARDIOVASCULAR FITNESS:- Cardiovascular fitness (also known as cardiorespiratory endurance or aerobic fitness) refers to how efficient the heart, lungs and vascular system (the vessels that carry blood and lymph through the body) are at delivering oxygen to the muscles that need it and also how efficient these muscles become at using the oxygen.  As your cardiovascular fitness improves your lung capacity increases meaning that you can take in more oxygen with each breath.  Your heart’s stroke volume also increases meaning that with each pump it can transport more blood and oxygen through the vascular system to the muscles.  Finally, your muscles become more efficient at absorbing oxygen meaning that they can take more oxygen molecules from the blood.

The overall effect is that with each breath you take in more oxygen, with each pump your heart transports more oxygen to your muscles and finally your muscles are able to utilise more of this oxygen.  With improved cardiovascular fitness comes further health benefits such as improved endurance, reduced risk of heart disease and reduced body fat (all of which I will be discussing below).

2) REDUCED BLOOD PRESSURE:- Blood pressure refers to the force with which your blood pushes against your blood vessel walls.  If your blood pressure becomes too high it weakens your blood vessel walls which makes them more susceptible to aneurysms (bulging), atherosclerosis (the build up of fatty substances on the blood vessel walls) and hemorrhage (bursting).

The overall impact is that the flow of blood to and from your heart gets restricted causing it to become weak whilst at the same time having to work increasingly hard to pump blood through these blocked or damaged blood vessels.  Over time this leads to the onset of heart attacks and heart disease.  High blood pressure can also cause significant damage to your brain, your kidneys, your cardiac muscles and your eyes.

No one knows exactly what causes high blood pressure.  However, there are a number of risk factors and one of these is poor cardiovascular fitness.  Therefore, by improving your cardiovascular fitness through jogging you can reduce your blood pressure and avoid the associated complications.

3) INCREASED HDL (HIGH DENSITY LIPOPROTEIN) CHOLESTEROL:- HDL cholesterol (also known as good cholesterol) helps control your overall cholesterol levels by scraping your blood vessels for excess cholesterol and then carrying it to the liver where it can be processed and excreted.  If this excess cholesterol is not removed it may form plaque on your blood vessel walls which causes them to harden and become blocked.  This then restricts the flow of blood to and from your heart which (as discussed above) ultimately causes heart attacks and heart disease.  Improving your cardiovascular fitness increases your HDL cholesterol levels and in this way exercises such as jogging support a healthy heart and vascular system.

4) REDUCED RISK OF HEART DISEASE:- By improving your cardiovascular fitness your heart becomes stronger and more efficient.  A strong heart is more resistant to disease and is also under less pressure as it does not have to work as hard to pump blood around the body.  Improving your cardiovascular fitness also lowers your blood pressure and increases your HDL cholesterol levels which further protects you from heart disease.  Therefore, by jogging regularly you can increase your cardiovascular fitness and lower your heart disease risk.

5) IMPROVED ENDURANCE:- In simple terms oxygen allows your body to release and use the energy that you get from food.  The more efficient your body is at using oxygen the more energy you can produce during exercise.  As discussed above, improving your cardiovascular fitness increases the volume of oxygen you can take in with each breath, increases the amount of oxygen pumped with each heartbeat and increases the volume of oxygen your muscles absorb.  Therefore, regular jogging can increase the amount of energy your body produces which improves your overall endurance and allows you to jog for longer.

6) STRONGER BONES:- When your bones are placed under stress they are forced to adapt and this leads to an increase in bone mineral density.  Weight bearing exercises such as walking, jogging and weight lifting all stimulate an increase in bone mineral density.  The benefit of this is stronger bones that are less likely to bend, fracture and break.

7) REDUCED CANCER RISK:- Regular exercise such as jogging can significantly lower your risk for a number of cancers.  It is thought to reduce your colon cancer risk by as much as 50% plus it also lowers your chances of contracting breast cancer, lung cancer, ovarian cancer and prostate cancer.

8) PREVENTION AND TREATMENT OF DIABETES:- Jogging can act as a great defence against diabetes.  Although no one knows what causes diabetes a sedentary lifestyle and being overweight are two of the main risk factors.  Both of these risk factors can be negated by jogging regularly.  Pre-diabetes can also be prevented from developing into full type 2 diabetes by doing more exercise.  Even if full diabetes develops exercises such as jogging are a very effective treatment tool.

9) STRONGER IMMUNE SYSTEM:- There are a number of studies which link regular exercise with a strong immune system.  There are a number of reasons behind this.  First, regular exercise is thought to stimulate the production of lymphocytes (white blood cells) and macrophages (cells which attack bacteria).  Secondly, consistent exercise is believed to make immune system cells circulate through the body more quickly and also make them more efficient at fighting bacteria and viruses.

10) IMPROVED MENTAL FITNESS:- Jogging does not just impact your physical fitness – it has a positive effect on your mental fitness too.  First, it can build confidence and self image because you are constantly challenging yourself and changing the way your body looks.  Secondly, it can help you overcome anger and stress by giving you an escape from the pressures of day to day life.  Thirdly, it can boost your mood through the release of endorphins (hormones which produce a sense of happiness and well being).  Finally, it can help you become more focussed and determined as your will to succeed with your jogging becomes a skill that can be transferred to other areas of your life.

11) REDUCED BODY FAT LEVELS:- An average person burns about 150 calories per mile jogged.  So if you go for a five mile jog four times per week you will burn approximately 3000 extra calories each week (750 calories per jog).

Furthermore, cardiovascular exercises such as jogging can also increase the number of calories you burn whilst resting.  According to this article you can burn up to 15% more calories than normal in the 48 hours after you exercise.  So if your metabolism dictates that you burn 2000 calories a day you can potentially burn an extra 300 calories per day (2100 calories per week) from this post exercise boost.

The overall impact is a notable increase in calories burned per week.  Jogging can help you burn calories as you jog and whilst you rest.  Provided that you carry on eating the same as you were before you started jogging this should equate to a reduction in body fat levels.

12) IMPROVED SLEEP:- According to this article exercise (particularly in the morning) can help improve your sleep.  The study suggests that exercising in the morning helps people set their circadian rhythms to be awake during the day and asleep during the night.  Exercise also has a number of positive effects on your mental fitness (as discussed above) which are believed to help you relax and free your mind, making you ready to fall asleep at night.

As you can see jogging can be very good for both your mental and physical health.  If you go jogging a few times a week you can protect yourself from various diseases, improve your cardiovascular fitness, clear your mind and more.  So next time you have a spare half an hour or more why not grab your trainers and give it a go?

What about running and burning fat?

For years, I've been asked if running burns more fat than other exercises. My hunch was that it might, but there was never any proof. In particular, I was always perplexed by the fact that swimming burns so many calories (in some cases even more than running), yet when you look at the physiques of Olympic swimmers and compare them to elite long-distance runners, you see a more defined, cut and leaner physique on the runner. Adjusting for something called self-selection, where individuals of a certain body type might select a specific sport (for example, lean people might choose long-distance running because they already have the body type for it), I never fully understood why swimmers and some other endurance athletes weren't quite as lean as runners. Then I read a study comparing fat burning in running and uphill walking to cycling and it turned out that fat burning was 28% higher during running and walking uphill than it was during cycling. The authors of the study aren't sure why this is so, but it is suggested that the pounding of weight-bearing activities like walking and running may cause more fat burning than a seated exercise like biking, or an activity like swimming where there is no pounding at all. This is intriguing research, but more needs to be done before we truly sort out these issues.

What are the fitness benefits of running?

Cardiorespiratory fitness (aerobic fitness or "cardio") is the ability of your heart to pump stronger and more efficiently and your muscles to use oxygen more efficiently. As you get more aerobically fit, your heart will pump more blood and oxygen with each beat (this is called "stroke volume") and your muscles will extract (or consume) more oxygen. For instance, if you have 100 oxygen molecules floating around in your bloodstream, a conditioned muscle might consume 75 molecules, whereas a deconditioned muscle might only consume 30, or even fewer than that. In fact, elite distance runners can be as much as three times more efficient at consuming oxygen than sedentary individuals. Running improves your aerobic fitness by increasing the activity of enzymes and hormones that stimulate the muscles and the heart to work more efficiently.

What are the health benefits of running?

The benefits of vigorous exercise are well described. The American College of Sports Medicine Position Statement on Exercise is a document chock-full of studies proving that vigorous exercise yields plenty of health benefits. One of the major points of the position statement is that there is a dose response to exercise; that is, the more you do, or the harder you do it, the more benefit you accrue. But this point is not to discount moderate exercise. You get plenty of benefit from moderate exercise, it's just that vigorous exercise seems to accrue even more benefit. The ACSM report makes it clear that "many significant health benefits are achieved by going from a sedentary state to a minimal level of physical activity; [but] programs involving higher intensities and/or greater frequency/durations provide additional benefits. For example, it was shown in one study that individuals who ran more than 50 miles per week had significantly greater increases in HDL cholesterol (the good fat) and significantly greater decreases in body fat, triglyceride levels, and the risk of coronary heart disease than individuals who ran less than 10 miles per week. In addition, the long-distance runners had a nearly 50% reduction in high blood pressure and more than a 50% reduction in the use of medications to lower blood pressure and plasma cholesterol levels."

Beginning With Jogging - The Best Exercise to Burn Calories

 

Jogging is probably the easiest way you can burn those calories and reduce fat deposits and it is also the most ignored. People tend to go for high tech gym workoutsbut easily forget that a simple running exercise like jogging can help them get far more benefits than any hard workout can. Here are some important jogging tips for beginners.

What is Jogging?

Jogging is a low impact form of exercise which involves running slowly at a pace of six miles per hour. Some other light impact exercises in addition to jogging are stair climbing, swimming, cycling or walking instead of jogging. We will discuss these later.

Beginning with jogging

The best time to jog is in the morning. So set your alarm and wake up around six in the morning. If you find that difficult, make it 7 am. But beyond that you will not be able to get the maximum benefit of jogging. This is because early in the morning, the air is fresh and the oxygen content in the air is high. When you jog in the mornings and gasp for breath your lungs are filled with oxygen which is needed to burn off calories. As the day progresses, the oxygen content in the air reduces and thereby you lose something you could have so easily got if only you got up a few hours early.

So as a first jogging tip, make it a habit to go to bed early and walk up early. Try to keep two alarms. One to go off at 6.00 AM giving you a signal that it is time to wake up in another hour and another to go at 7.00 AM when it is time to get up and go for jogging.

You can also use indoor jogging track but the best way to go jogging is by going out of your house in the open. The beach is a good place to jog, but the best place is a garden with plenty of trees. These areas are rich sources of oxygen early in the morning.

Getting ready to go jogging

Jogging can be made more beneficial by drinking a lot of fluids, especially water. After getting up in the morning do not eat anything. Just wash your mouth and drink at least half liter of water. Don't drink too much as you will have difficulty running. Make sure that you do not eat anything and leave the stomach empty. If you feel too tired, you can carry along some fruit juice that you can drink on the way. Citrus fruit juices are the best.

Warming up

Before you start to jog, warm up your body. You can do this by skipping or jumping in the same place. Sit-ups and stretches are also a good way to warm up your body. Once you feel energetic, start to jog slowly. Do not jog for more than a kilometer for beginners. You can slowly increase the area you jog as the days progress and your body gets used to the jogging schedule.

What to wear while jogging?

While jogging, wear something lightweight. Do not put on tight pants. Keep it loose. This is because, your body will sweat as you jog and loose clothes will ensure proper perspiration. Keep in mind that the more you perspire the better. Take it as a sign that your body is burning down those calories and fat.

What to do when feeling too tired?

If you are just starting out, then chances are that you might feel too tired at times. If this happens, stand or sit down in one place and practice deep breathing. Inhale deeply and fill up your lungs with air. Drink energy fluids like fruit juices. This will help you get back on your feet and jogging in less time. Hope these jogging tips helped you.

So until then.. happy jogging!

5K Training: Train to Run Your First 5K

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Running & Jogging Ads

• Running
• 5K Beginner
• Marathon Training
• 5K Training Schedule
• 10K Runners

Running a 5K is an excellent goal for new runners. You'll get lots of motivation, as well as enjoyment, from participating in a race, and 5K (3.1 miles) is the perfect distance for first-timers. Even if you're a couch potato, you can be race-ready in a couple of months.

Below is an eight-week 5K training schedule to help get you to the finish line. It assumes that you can already run at least a mile. If you've never run before, follow this step-by-step learn to run plan: 4 Weeks to Run a Mile. If you can only run for 5 minutes at a time, you may want to try this Run/Walk 5K Training Schedule. If those 5K programs don't seem challenging enough for your running level, try this advanced beginner 5K training schedule.

If you'd like to receive weekly emails to go along with this 5K training program, you can sign up here: Beginner 5K Training E-Course

You may also want to check out this Beginners' Guide to Running for beginner runner tips and answer to frequently-asked questions.

Notes about the 5K training schedule:

Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't skip your rest days. You'll also get mentally burned out if you run every day with no breaks.

Tuesdays, Thursdays, and Saturdays: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run.

Each week, you'll increase your runs by a quarter mile, which is a lap on most outdoor tracks. If you usually run on roads and you're not sure how far you run, you can figure out the mileage by using MapMyRun.com. Or, you could drive your route in your car and measure the mileage using your car odometer.

Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you're feeling very sluggish or sore, take a rest day.

Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace. Or, you can do a run/walk combination or cross-train (CT).

Note:
You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

5K Training Schedule for Beginners

How Do I Know How Far I'm Running?

When running on roads, you can use route measuring programs such as MapMyRun to plot your route and measure it. The MapMyRun site also has saved routes from other runners in your area, so you can browse through them and find some new routes. Or, you can always drive your route in your car and measure the mileage using your car's odometer.

If you sometimes run on a track (at your local high school, for instance), it's easy to measure your distance there. Most tracks are 400 meters (about 1/4 mile), so four laps would be about a mile.

If you continue to run outside a lot, you may decide you want to invest in a wristwatch with GPS, such as the Garmin Forerunner. You'll also be able to keep track of your pace, as well as other helpful running data.
Also see: What's the Best Surface for Running?

Four-Week Beginner Training Program to Run One Mile

This four-week training program is designed for total beginner run/walkers who want to build up to running a mile. This program is a run/walk to continuous running program. Each week, you'll make a slight increase to your running distance and a decrease in your walking distance. By the end of four weeks, you'll be able to run one mile without stopping.
If you're a beginner, but you're looking for something a little more challenging, try one of these programs:
Four Weeks to Run 2 Miles
8-Week Plan to 30 Minutes Continuous Running
Before you get started, check out this Absolute Beginners' Guide to Running, to learn some of the basics about running, such as proper running form, what to wear, and how to breathe.
Notes about the training schedule:
For measuring purposes, it's best to do these workouts on a track, which is usually 400 meters, or about 1/4 of a mile. Each workout will have the track equivalent, so you know how far you should be running and walking.
You should start each run with a 5-10 minute warm-up walk. Finish up with a 5-10 minute cool-down walk.
You don't have to do your runs on specific days; however, you should try not to run two days in a row. It's better to take a rest day or do cross-training on the days in between runs. Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy.
If you find that the program progresses too quickly for you, you can repeat a week before moving on to the next week.
Week 1:

Day 1: Run 1/16 mile, walk 3/16 mile – repeat 4 times (Track equivalent: Run 1/4 of a lap, walk 3/4 of a lap – repeat 4 times)
Day 2: Rest or cross-train
Day 3: Run 1/16 mile, walk 3/16 mile – repeat 4 times (Track equivalent: Run 1/4 of a lap, walk 3/4 of a lap – repeat 4 times)
Day 4: Rest
Day 5: Run 1/16 mile, walk 3/16 mile – repeat 4 times (Track equivalent: Run 1/4 of a lap, walk 3/4 of a lap – repeat 4 times)
Day 6: Rest or cross-train
Day 7: Rest
Week 2:

Day 1: Run 1/8 mile, walk 1/8 mile – repeat 4 times (Track equivalent: Run 1/2 a lap, walk 1/2 of a lap – repeat 4 times)
Day 2: Rest or cross-train
Day 3: Run 1/8 mile, walk 1/8 mile – repeat 4 times (Track equivalent: Run 1/2 a lap, walk 1/2 of a lap – repeat 4 times)
Day 4: Rest
Day 5: Run 1/8 mile, walk 1/8 mile – repeat 4 times (Track equivalent: Run 1/2 a lap, walk 1/2 of a lap – repeat 4 times)
Day 6: Rest or cross-train
Day 7: Rest
Week 3:

Day 1: Run 3/16 mile, walk 1/16 mile – repeat 4 times (Track equivalent: Run 3/4 a lap, walk 1/4 of a lap – repeat 4 times)
Day 2: Rest or cross-train
Day 3: Run 3/16 mile, walk 1/16 mile – repeat 4 times (Track equivalent: Run 3/4 a lap, walk 1/4 of a lap – repeat 4 times)
Day 4: Rest
Day 5: Run 3/16 mile, walk 1/16 mile – repeat 4 times (Track equivalent: Run 3/4 a lap, walk 1/4 of a lap – repeat 4 times)
Day 6: Rest or cross-train
Day 7: Rest
Week 4:

Day 1: Run 1 mile (Track equivalent: 4 laps = 1 mile)
Day 2: Rest or cross-train
Day 3: Run 1 mile (Track equivalent: 4 laps = 1 mile)
Day 4: Rest
Day 5: Run 1 mile (Track equivalent: 4 laps = 1 mile)
Day 6: Rest or cross-train
Day 7: Rest
Ready your next challenge? Try this 4 Weeks to Run 2 Miles program or this Beginner 5K Training Schedule.

More Run/Walk Training Programs

• Run/Walk 5K Training Program
• Run/Walk 10K Training Program
• Run/Walk Training Program to Build Distance

More for Beginner Runners

• How To Get Started With Running
• Learn to Run in 30 Days
• Do Runners Need Days Off from Running?

How to Warm Up and Cool Down

All of your runs should start with a warm-up and end with a cooldown. Why are they so important? A good warm-up dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles' temperature for optimal flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run.

Just as critical, the cooldown keeps the blood flowing throughout the body. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly. Winding down slowly allows them to fall gradually.

Difficulty: Easy

Time Required: 5-10 minutes for warm-up; 5-10 minutes for cooldown

Here's How:

1. It's not a good idea to stretch cold muscles, so don't start with stretching. Do about 5-10 minutes of light aerobic exercise to loosen up your muscles and warm you up for your run. Try walking briskly, jogging slowly, or cycling on a stationary bike. Make sure you don't rush your warm-up.
2. Begin your run. Don't start out racing, but instead jog slowly and gradually build up your speed.

   More: How Fast Should I Run?

3. After you finish your run, cool down by walking or slowly jogging for 5 to 10 minutes.
4. Stretch fully after your cooldown. Your body should be warm and stretching should be easy.
5. Stretch your lower back, neck, calves, quadriceps, hamstrings and groin area. Hold each stretch for 15 to 30 seconds.

   More: Video: Stretches for Runners

Tips:

1. Never bounce while stretching. Hold still on each stretch for 15 to 30 seconds.
2. Perform each stretch one to three times.
3. A stretch should never feel like you're hurting yourself. If it hurts, stop that stretch immediately.

   Also see: Absolute Beginners' Guide to Getting Started With Running

How to Do the Run/Walk Method

Most beginner runners start out using a run/walk technique because they don't have the endurance or fitness to run for extended periods of time. Here's how to do the run/walk method:

Difficulty: Easy

Time Required: Varies

Here's How:

1. The run/walk method is simple: After you've warmed-up with a 5-minute walk, run for a short segment and then take a walk break. Beginners can alternate very short run segments with short walks, such as 1 minute running, 7 minutes walking.
2. Keep repeating your run/walk pattern until you've covered your goal distance or time. For example, if you want to run/walk for 16 minutes, you can run/walk at a 1:7 ratio for two cycles. Make sure that you're using the proper form (applies to both your running and walking segments).
3. You should start your walk portion before your running muscles get too tired. This will allow your muscles to recover instantly, which extends the time and distance that you can cover. If you wait until you're very fatigued, you'll end up walking slowly and it will be difficult to start running again.
4. If you want to time your running and walking intervals, you can use a watch or other device that beeps to signal when you need to switch. A simple running watch such as the Timex Ironman has an interval timer feature. Another product that is a favorite among run/walkers is the Gymboss, a small, easy-to-use interval timer that can clip onto your shorts, shirt, jacket, or hat.
5. For the walk portions, make sure you're not taking a leisurely stroll. You should use good running form and pump your arms, so that your heart rate stays elevated. That way, you'll still be getting a good cardiovascular workout and it will make the transition back to running easier.
6. As you continue with your run/walk program, try to extend the amount of time you're running and reduce your walking time.
   More: When Does it Get Easier?
7. If you'd like to aim to run for 30 minutes continuously, try this 8-week run/walk program for beginners.
8. Once you can successfully run for long stretches, don't feel as if you have to abandon the run/walk method. Some long-distance runners use it in training runs and races to help reduce muscle soreness and fatigue.
   More: Can I Walk During My Runs?

   Run/Walk Training Schedules:
   Run/Walk 5K Training Schedule
   Run/Walk 10K Training Schedule
   Run/Walk Half-Marathon Training Schedule
   Run/Walk Marathon Training Schedule

Tips:

1. Use your breathing as your guide during your running segments. You should be able to carry on a conversation while running and your breathing shouldn't be heavy. Not only will you be able to run/walk longer, but you'll also prevent side stitches.
2. Drink water at the end of your workouts to rehydrate. If it's hot and humid, you should also drink some water (about 4-6 ounces) halfway through your workout.

What You Need

• Running shoes
• Water

How to Start Running

If you've done a lot of walking, but you've never run before, you might feel a bit intimidated to get out there and start running. This eight-week plan will help you ease into the sport. Before you get started with running, get familiar with how to do the run/walk method. You may also want to check out the Absolute Beginner's Guide to Running for more tips and advice.

If you prefer an email course, try one of these programs:
3 Weeks to a 30-Minute Running Habit
Run Your First 5K (8-week program for beginners)

Difficulty: Average

Time Required: Eight weeks

Here's How:

1. Get medical clearance from your doctor before you get started.
2. Getting the right running shoes for your foot type is crucial for comfort and injury prevention . Visit a running store to get expert advice on buying the right running shoes.
3. Before you start your workouts, make sure you warm up properly by walking for five to 10 minutes. You should always end your workout with a cool-down.
4. Week one: Walk for six minutes, then jog at an easy pace for one minute. Repeat three times. Aim for three sessions with that same sequence for week one.
5. Week two: Walk for five minutes, then jog for two minutes. Repeat three times. Aim to do three sessions in week two.
6. Week three: Walk for three minutes, then jog for four minutes. Repeat four times. Aim for four sessions in week three.
7. Week four: Walk for two minutes, then jog for five minutes. Repeat four times. Shoot for three of those sessions in week four.
8. Week five: Walk for two minutes, then jog for eight minutes. Repeat three times. Do three of those sessions in week five.
9. Week six: Walk for two minutes, then jog for nine minutes. Repeat three times. Try to do three sessions for week six.
10. Week seven: Walk for one minute, then jog for 11 minutes. Repeat three times. Do three sessions this week.
11. Week eight: Congratulations on making it to week eight! For your first run this week, try walking for five minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.

    Aim to run for 30 minutes three times a week, and you'll notice that your stamina and fitness will continue to improve. Soon you'll be ready to run your first 5K!

Tips:

1. Use your breathing as your guide when running. You should be able to carry on a conversation while running and your breathing shouldn't be heavy. Proper breathing will help you avoid annoying side stitches.

   More: How to Breathe While Running

2. Follow these tips for proper running form . Or watch this video on proper running form. Also, make sure you avoid these common running mistakes.
3. Drink water at the end of your workouts to rehydrate. If it's hot and humid, you should also drink some water (about 4-6 ounces) halfway through your workout.

   More: Running and Hydration

What You Need

• Running shoes
• Running clothes
• Water