Content

• To step
• Method 1 of 4: Run correctly
• Method 2 of 4: Start running
• Method 3 of 4: Working on a routine: Sprinting (interval training)
• Method 4 of 4: Build a routine: run longer distances

Getting started is easy - all you have to do is get outside. However, building a walking routine takes time. To start running and keep running, you need discipline, persistence, a basic fitness level and a desire to improve yourself.

To step

Method 1 of 4: Run correctly

1. Warm up for five to ten minutes before each workout. You should always do this - but it's especially crucial when you first start out, as your muscles aren't used to the stress of running. Try dynamic stretching exercises.
   • Traditional static stretches (touching toes and holding that position) are most effective after an activity. Keep these static exercises for after your run.
   • Dynamic stretching can take the form of lunges, squats, knee raises, and deadlifts. The point here is that you are flexible and put your muscles to work before moving on to a hard workout.
2. Take a deep, steady breath. Running is a very aerobic exercise, and you will need to provide a constant flow of oxygen throughout your body. Focus on each breath: in ... out ... in ... out ...
   • Inhale through your nose and out through your mouth. Nasal breathing is much more efficient than mouth breathing, and you will find that you don't get so out of breath if you deliberately inhale through your nose.
   • Breathe from your stomach, not from your chest. Make a conscious effort to fill your stomach with deep breaths. You will be able to absorb more oxygen this way and your muscles will be able to carry you further before they tire.
3. Be aware of your running posture. Everyone's body is unique, and each runner has a slightly different gait. Go for a run and see what feels right for you.
   • Pump with your arms in compact swing. Don't let them swing loose, but don't keep them too tight either.
   • Stand upright, but lean forward slightly. Keep your back straight.
   • Raise your feet high so that you don't trip over anything, but don't bounce off the ground, as this requires unnecessarily more force. Try to land softly to reduce stress on your knees, ankles, and feet.
4. Take comfortable steps for you. When you start running, you will notice that you are falling into a natural stride length. This can vary depending on whether you are sprinting, jogging or running long distances.
   • Notice how your feet land. When running in place, you must land on the front of your feet (the ball of the foot). This is how you would naturally run, so when checking your technique, make sure you land either on the balls of each foot or in the middle.
   • In general, however, as you walk faster, your foot touches the ground further forward, more towards the toe. If you regularly hit the ground with your heels, your step may be too long.
5. Relax your upper body, but keep your back straight. If you keep your body completely stiff, you will walk more slowly. Keep your arms and shoulders loose and your weight centered.
   • Keep your head and neck relaxed. When you try to keep your head straight, the tension can spread down your spine and down the rest of your body. This can tire you out sooner than it otherwise would.
   • Instead of focusing on your upper body, try to focus on your gait. This helps improve your technique and prevents you from bothering with the posture of your head, shoulders and neck.
6. Swing your arms in a controlled, compact motion. This should feel natural - let them swing with you stride.
7. Stretch your muscles after running. Stretch all your muscles, but focus on your legs. Stretch your calves, quadriceps, hamstrings and your core muscles. Take a slow, deep breath, focusing on each muscle as you stretch it.
   • Stretching will loosen up your tight muscles and reduce the risk of muscle cramps. It is important to stretch after an intense workout.
   • Stretch your muscles until you feel relaxed and loose. Try to stretch for at least five minutes.
8. You may want to listen to music while you walk. Running to a rhythm can keep you motivated. However, some runners believe that an artificial beat prevents you from running in your body's natural rhythm, making it less efficient.
   • When listening to music, wear earplugs - nothing that is loose or very large. Connect the earbuds to an iPod, a smartphone or another media player. Consider purchasing a belt or holster to prevent the device from coming loose from shaking while running. Otherwise, you may want to consider holding the device in your hand just to be safe.
   • Keep in mind that a steady stream of music will distract you from your surroundings. You may no longer hear cars, bicycles or other pedestrians. If you run while listening to music, you need to pay even more attention to your surroundings.
   • Some people prefer to run on slower tracks, and others prefer a faster pace. Choose something that gets you excited about running.

Method 2 of 4: Start running

1. When you're ready, go for a run today. No article will fully prepare you for it. You have plenty of time to buy supplies and improve your technique, but the world's finest pair of running shoes won't pay off if you don't start running.
   • You can run almost anywhere: along the sidewalk, through the park, or on the running track. Avoid walking on the street, if possible. You will move faster than the average pedestrian and drivers may not notice you as quickly.
   • If you have a gym membership, consider running on the treadmill. This controlled environment may feel a bit more comfortable at first.
   • The movement of running may feel uncomfortable at first. This is normal. You put stress on muscles you don't normally use, and the running itself will make those muscles stronger.
   EXPERT TIP

   Don't worry about your stuff at first. If you're just starting out, you don't need an expensive pair of running shoes. Old sneakers are okay. If you decide to get serious about running, you may want to consider buying running shoes.

   • Walk in simple, comfortable clothing: gymnastic pants, T-shirt, and a sports bra (if needed). Do not wear anything that is too heavy or too tight.
   • Wear socks. Your feet will sweat when you put them to work, and socks will keep your feet from rubbing against your shoes.
   • Walking barefoot can reduce the risk of injury to your foot, but only if you are walking on a forgiving surface. If you want to exercise on a beach or lawn, consider walking barefoot - but watch out for broken glass and other sharp objects!
2. Warm up before you walk and do stretching exercises after you workout. Again, do dynamic stretches during your warm-up, and save the static stretches for afterward.
   • Take 5-10 minutes before and after training to loosen up your muscles. This will drastically reduce the risk of cramps.
   • Dynamic stretches (i.e. lunges, deadlifts, squats) focus on movement - you are preparing yourself for intense cardiovascular movement.
   • Static stretching (i.e., the butterfly and some yoga poses) involves taking turns focusing on each muscle and adopting poses - loosening muscles that have become tense due to physical strain.
3. Be aware of your surroundings. When walking at night, stay in well-lit areas. If you can avoid it, don't stop too long, whether you're stopping to talk to a stranger or to tie your shoes. Tell a roommate or family member where you will be running and when they can expect you back.
   • When walking during the day, pay attention to cars, cyclists and other pedestrians. Be constantly aware of your surroundings and be willing to change course at any time. You can't always count on cars to stop for you.
   • Make yourself visible. If you are walking in an urban area in the middle of a lot of car traffic, wear bright colors. This will ensure that cars, buses and cyclists notice you crossing busy streets.

Method 3 of 4: Working on a routine: Sprinting (interval training)

1. Consider sprint training. Sprint training builds on short, powerful bursts of speed punctuated by rest periods. It's an excellent way to build muscle, burn calories and increase your metabolism. If you are short on time and like to run fast, you may be able to train for sprints.
   • Sprinting is a useful skill for sports that require players to move quickly and forcefully, with breaks in between, such as football or baseball.
   • Sprinting is a tough workout for the legs. If you sprint regularly, your thighs and calves may grow significantly.
2. Warm yourself up. When running around a track, walk one lap and run the other. Flex your muscles with dynamic stretching and prepare your body and mind for the upcoming sprints.
   • Again - don't stretch until after the workout. Warm up your core muscles and your legs with dynamic core muscle exercises such as lunges and deadlifts.
3. Run as fast as you can for about 30 seconds. The length of the sprint is up to you: some prefer to sprint a certain distance and some prefer to sprint for a certain amount of time. As a loose rule of thumb, don't sprint for longer than 30 seconds.
   • Sprinting is an interval workout - that is, intervals of speed and rest. After each sprint, you should rest (stand still or walk slowly) for about a minute, about double the time you were sprinting. If you rest, do stand still.
   • Continue this run and rest cycle for 15-20 minutes or until you are ready to stop. Don't go too fast in the beginning. Sprinting is intense and you will tire quickly until you have maintained it for a few weeks.
4. Run faster by using your whole body. Sliding your core too far forward can lead to injuries, but in small increments it can make you run a little faster. Swinging your arms in loose, controlled bursts can support the movement of your legs.
   • Use your arms for momentum. Keep them in a straight line, mirroring the movement of your legs. Keep them loose and don't shrug your shoulders.
   • You may notice that when you lean your core forward slightly, your body will run a little faster to balance your weight. This can be helpful when running up a hill, but it can also lead to injuries. Be careful, and take this method with a grain of salt.
5. Take breaks. Do not sit down, but walk slowly or stand still. This will prepare your body for the next sprint by giving your lungs time to re-absorb oxygen.
   • If you experience chest, stomach, or leg pain, stretch a little and stop sprinting that day. Your body is telling you not to do what you are doing. Better to stop and resume sprinting another day than to injure yourself.
6. Sip some water - so don't take long sips. If you need water between sprints, take small sips. Don't throw everything back at once, even if you're very thirsty - drinking too much water between runs can cause painful stomach cramps.
   • It's very important to stay hydrated, especially if you're sprinting on a hot day. If you become dehydrated, you may feel dizzy and pass out. If you don't drink water while running, make sure you drink enough before and after your run.
7. After 15-20 minutes, cool down and stretch a little. Gently massage your muscles after your sprints to reduce the risk of cramps and shin pain. In addition to stretching, perform light versions of the dynamic warm-up stretches: a few light lunges and a few short squats.
   • Take a stroll before you sit down. If you are exercising on a treadmill, walk at a slow speed for another minute.
   • Take a deep, slow breath and let your heart rate return to normal.

Method 4 of 4: Build a routine: run longer distances

1. Consider long-distance running. In this type of training, the emphasis is on endurance over speed. You will run slower for longer distances - maybe even a marathon.
   • Think about the muscles you want to build. Long-distance runners tend to get lean and lean, while sprinters are more powerful and compact.
2. Make sure your running shoes fit properly. Make sure your running shoes fit the best you can without being too tight. If your shoes are too tight, you can get blisters mid-term. The longer you walk, the better your shoes should be.
   • If you run every day, your shoes may only last 4-6 months. If your feet start to hurt when you put on your running shoes, it may be better to buy a new pair of shoes.
   • Some shoe stores can design shoes specifically for your feet. If you can afford it, consider buying shoes that match the shape of your arch and shape of your foot, as that will make your gait that much more natural.
3. Start with a 30 minute workout. Run at 50-75% of your top speed to save energy. If you need a break, slow down to a slow jogging pace. Keep walking.
   • If you live near a running track, consider running there. Standard running tracks are 400 meters per lap. If you are just starting out running, start with a mile. If you've been walking for a while, you can work your way up to 1200m, 1600m or even longer.
   • If you live near a park or a rural area, consider going for a run in the countryside. Be aware that hills and rough terrain make it more difficult to run, especially in the beginning.
   • If you are a member of a gym, consider exercising on the treadmill. A treadmill makes it easy to track your speed and the distance you've walked, and it may be more comfortable to start your run in a controlled environment.
4. Eat a lot of carbohydrates. Carbohydrates are full of the energy your body needs. If you plan to run a 10k (a distance of 6 miles) or anything longer, it is wise to eat carbohydrate-rich foods a day or two earlier. Don't take too much fiber, protein or fat, and your food should be easily digestible to avoid nausea during a game.
   • Tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt and juice are all high in carbohydrates and easy to digest.
   • Fruit is high in carbohydrates, but many fruits are also high in fiber, and fiber is not easily digestible. Peel the fruit ahead of time to limit the amount of fiber. Don't worry about the calorie count - calories are just energy, and when you walk a long distance, you will have burned most of this energy long before it is stored as fat.
5. Consider eating energy gels (such as Gu gel or Clif Shots). The packs are filled with concentrated sugar and carbohydrates - they are also available in a chewable block form (Clif Shot Bloks). The formula fills your glucose sugar levels, and one pack should give you a boost of energy about 20 minutes after consumption.
   • If you decide to use energy gel, test it out while you exercise - at least a week before a big game. You don't want stomach problems during a long game.
6. Warm up. Walk briskly for five minutes before starting your run. This will get your circulation going without expending too much energy. This will prepare your body for the upcoming endurance challenge.
   • Again: do exercises for your core muscles such as lunges and squats. Warming up is essential whether you're sprinting or running long distances.
7. Hold yourself back. If you start too soon, you will tire quickly and you may find it difficult to walk the distance. Instead of going full throttle (like you would in a sprint), run at a pace that you can keep going. You will then last much, much longer.
   • Be aware of your limits. Build your distance slowly and patiently, and you will find yourself getting better at it.
8. Slow down to a jog when you get tired. If you feel tired on the road for a long distance, try to slow your pace to a slow jog and rebuild to running as soon as possible. Slowing down to a walk will interrupt your flow and can drastically limit how much distance you can cover.
9. Provide plenty of moisture. When you sweat, your body quickly becomes dehydrated - so getting plenty of fluids for a long distance is of the utmost importance.
   • If you are bringing water on the go, only drink small sips. Knocking back large amounts of water while running can cause cramps.
   • If possible, keep your water cold. The colder it is, the faster it will be absorbed into your system.
10. Cool down. At the end of the distance, slow down to a jog pace and then to a walk. Take a deep, slow breath. Your heart should be beating near its resting rate by the time you stop.
    • Take time to stretch and breathe. Slowly relax after your run. You can get cramps if you sit down immediately.