Starting to Run

Starting To Run

Strong legs, strong lungs, strong will. These are qualities of a disciplined runner. You can become a runner too!

Why should you run?

Running has the same benefits of all cardiovascular exercise: it reduces stress, strengthens your heart and lungs, reduces risk of many diseases, increases your confidence, gives you more energy, and provides an overall sense of well-being. Plus, you get to burn calories!

How many calories do you burn running a mile?

Generally, for every mile you run, you will burn 100 calories. Other factors play into the equation as well,such as your running speed and your body weight. A 130-pound person will burn about 100 calories per mile. A 200-pound person, running at the same speed, may burn 150.And of course, the faster you run the more calories you will burn.

Starting to run

Running can be stressful on your body, particularly on your leg muscles and knees. You can minimize your risk of injury with these simple tips:

• Make sure to stretch before and after every run
• Walk briskly for at least 5 minutes at the beginning of each run
• After your body has started to warm up, do some stretches

If you are new to running, here's how you can work up to a 30-minute running routine while reducing the risk of injury:

Your first goal will be to make sure that you can walk at a brisk pace for 30 minutes. If you can do that, start to run at a slow pace until you become short of breath. Then walk briskly until you feel like you can run again. Continue with these intervals. You can challenge yourself by timing these intervals and working toward longer intervals. For example, maybe the first day you will run for 30 seconds and walk for 2 minutes. As your endurance increases, run longer and walk for shorter distances.

The best places to run are smooth dirt roads or paths, which are not as hard as asphalt and concrete.

A running routine is a rewarding way to build strength and endurance.