Starting a Running Program

So far I'm currently on track with my milage for the marathon - I'm set to run 18 miles this Sunday (hope it stays cool that day).

For those of you who aren't currently running but would like to start I've put together a general outline on getting started as well as some links to helpfull sources on how to start running.

If you aren’t currently engaged in some form of exercise get yourself checked out to be certain that it is safe for you to exercise (see your family doctor or Chiropractor).

Get a good pair of running shoes, I posted a basic guide to choosing running shoes on July 2nd.

• If you have not run for a long time it is best to start out with walking.
  Start with a time you can walk without trouble, whether it is 5 or 30 minutes (if 30 minutes is easy then you’ll want to progress to adding in some actual running).
• Walk 5 days a week, if you are able to.
• When you add in running start with running about 1 minute followed by a 4 minute walk.
• Start easy and work your way up.

A few good programs for beginner runners are listed below

http://www.jeffgalloway.com/training/beginners.html

http://www.runnersworld.com/article/0,7120,s6-238-261--9397-0,00.html

http://www.trainingpeaks.com/hal/#HalHigdon

I personally find it motivating to have a goal for training, in the case of running a race. My goal is usually to beat or meet previous times or in the case of the marathon to actually complete the race.

If you are currently in good health a good goal is the Plainfield, Harvest 5k Run/Walk: http://www.plainfieldharvest5k.com/helix/index.php