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Spring into Action!

We all know about the benefits of walking but what happens when you want to ramp it up a bit to get that heart pumping? Well, it’s time to look for alternatives and what better way to “spring into action” then to start a jogging or running program! Starting a jogging or running program is simple and affordable, all that is required is a pair of well fitted running shoes, appropriate running clothes, a water bottle filled with H2O and most importantly the will power to start moving those legs a little faster. Once you’ve checked these off, you’re ready to begin. Keep these tips in mind as a way to gradually build momentum!

Before heading out for that first run, speak with your physician to ensure that a running or jogging program is appropriate for you. You might also consult with a personal trainer to help you determine your target training zone.
Before you start your workouts, make sure you warm up properly by walking for 5-10 minutes. You should always end your workout with a cool down walk too.
Get familiar with how to do the run/walk method, alternating very short run segments with short walks. E.g. 1 minute running, 7 minutes walking. Repeat your run/walk pattern until you've covered your goal distance or time.
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. For the walk portions, make sure you're maintaining a good pace by pumping your arms, so that your heart rate stays elevated.
As you continue with your run/walk program, try to extend the amount of time you're running and reduce your walking time but don't feel that you have to abandon the run/walk method.
Use your breathing as your guide. You should be able to carry on a conversation while running.
Finally, be sure to stay hydrated! Drink some water before and after your workouts and if it's hot outside, drink some water (about 4-6 ounces) during your workouts as well.

Sources: How to Get Started With Running By Christine Luff, About.com October 1, 2008, How To Do the Run/Walk Method By Christine Luff, About.com July 30, 2008