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Running 101: A Beginner's Guide

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How-To Training

How fast should I be going? Should I be out of breath from the beginning?

Running will certainly feel challenging at first and you will be slightly out of breath when you start. That should eventually subside. It's helpful to use the "talk test." If you can hold a conversation while you're running, you're at a good pace. Once or twice a week, however, go for a shorter run, but complete it at a higher speed so that talking is more difficult. It will help increase your fitness level and cardiovascular strength.

Should I run on the treadmill or outside?

Both have advantages. Treadmills are a perfect alternative when the weather is uncooperative and can be helpful in easing into new distances or paces. Adam Krajchir, head coach and program director for the New York Road Runners Foundation Team for Kids, believes that treadmills complement outside running because the cushioned surface reduces the risk of injuries that many runners get from constantly pounding their legs on pavement outside.

"Run, wherever you can, inside or out," he says. "Getting into a regular routine is more important than finding a perfect solution."

Should I avoid hills? How should I change my form if I come to a hill?

Running hills is a great way to improve leg strength and burn calories. When you run up a hill, shorten your stride and pump your arms forward. Going down a hill, let gravity do the work and give it a little help by leaning slightly forward.

What are side stitches and how to I get rid of them?

Side stitches are common and are caused by a lack of oxygen in your GI muscles. To stop them, Krajchir recommends exhaling hard and long or bending over at the waist while exhaling. You can also slow down your pace until the stitch subsides.

If side stitches become a recurring problem, Krajchir suggests avoiding solid food immediately before a workout and making sure you're always well hydrated.

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brownyq wrote:

I just started running more like trotting, but it's a start,I've lost 76 lbs and want to tone my body, information was helpful

5/5/2014 10:24:52 PM Report Abuse
davidroyy wrote:

When you begin running, it's really important to progress at your own pace. A great training plan can help you achieve your goal to run a few kilometers safely and without stopping. I would personally suggest Cyclide training plans; they offer 1k, 2k and 3k for beginners:

11/12/2013 01:45:18 PM Report Abuse
abbypettis210 wrote:

Great article!!! I would also say some form of cross training is great to prevent injuries. I started doing Pilates and it really aided in my runner's hip pain. I found this article that forced me to join a Pilates studio: Has anyone found any other forms of cross training that were beneficial? I'm not sure how long I'll stay with Pilates...? Thanks! Abby

2/25/2013 11:43:04 AM Report Abuse
lancasterpter wrote:

Really nice begginers article! You could not be correct! Check also, great advise also! Happy running, on my way to my morning 10k! Carrol

5/7/2012 11:32:19 PM Report Abuse
ambercholtz wrote:

It's the information I was searching for. Thank you Fitness Magazine!

4/17/2012 10:53:14 AM Report Abuse

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