Tips for Beginner Runners

Q. I'm a 20 year old guy who would like to get rid of some fat. I'm planning on taking up running. How much should I run every week and how should I start up?

Running is definitely good exercise. I would recommend that you start off slowly with it. Here are some tips on how to begin.

• Start by doing some low intensity interval running. Run the distance between two telephone poles then walk to the next one, run to the next, walk the next, etc.
• This type of interval training can also be done using time intervals, e.g. run for 3 minutes, walk for 1 minute.
  
• Begin with a fairly short distance. Don't try and do a marathon all at once because then you'll be too sore to do it again!
  
• Do this for the first few sessions until you get your lungs and legs used to running then gradually phase out the walking.
  
• When you can run a slow, steady pace for about 15 minutes straight, then you can start increasing the distance you are running each session. Increase gradually!
  
• I would start off with 2 or 3 sessions a week, making sure you have at least one day off in between.
  
• Also, make sure you have a good pair of running shoes. It can make a huge difference!

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