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You are here : home > Health > Exercise > Run


Running: Far easier said than done. If you are one of the many people who do not completely relish a walk in the park and would love to run, but cannot seem to manage to keep up the pace for more than five minutes, take heart. Impossible though it may seem at present, you will get better, and you will be ableto run for longer - much longer. However, there is a way to go about achieving this.

Take it slow

Needless to say, if you have been spending most of your free time watching television or doing your children's homework, you are not going to suddenly gain mega watts of power that will enable you to run 5 rounds of the track without losing a breath. You are going to have to take it slow. Unfortunately, building up to a decent running speed and distance takes time and patience, and many people get frustrated with the effort required and give up before they have reached their goal.


Remember to alternate between running, jogging and walking. You don't need to run everyday for the same amount of time. Also, don't start running until you have warmed up for at least ten minutes by walking. And when you have finished your run, don't stop all at once. Cool down by walking for five minutes before coming to a complete stop.


Stretch regularly to keep your muscles supple and prevent injury. The best time to stretch is when your body has warmed up a little. So, jog slowly for around five minutes, and then perform a few stretches. You can also stop for a while during jogging or walking to stretch, and then carry on with your workout.

Build stamina

The first month you will need to concentrate on building stamina. No running for the first month. Instead, jog for two minutes, walk for two minutes, jog for two minutes… and so on. Keep going for fifteen minutes or half an hour in total (however long you can manage). Keep this up for a month, and your stamina will increase. You are now ready to move to the next level:running.

Your weekly schedule should now look like this:

Monday: Jog slow, ten minutes or less
Tuesday: Rest, or walk
Wednesday: Run, ten minutes or less
Thursday: Jog slow, ten to twelve minutes
Friday: Rest, or walk
Saturday: Run, twelve minutes
Sunday: Rest

As you can see, you have taken it easy this week by jogging for as long as you can without pushing yourself too hard. You have also alternatedrunning with jogging, which will increase your stamina by leaps and bounds. The next week, follow the same schedule but increase your jogging time by a couple or five minutes, as much as your stamina allows. Remember to stick with the same time frame the entire week so that you don't push yourself too hard - because your body will not be able to handle it and you will give up before you go much further.

Also, always allow yourself days of rest in between or days of super-slow jogging or walking to help your muscles gain strength.

Happy running!

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Pavan.6 years ago
nice information...really liked the article.
Junaid.6 years ago
When first time starting to run, take it slow or otherwise you may have health issues cropping up.
Ritwick.6 years ago
Running is not for everybody. It is better to consult a doctor if you are above 40.
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