Barbara J MacFarlane, MD
You Want To Start Running.
Updated: Jan 15, 2018
Deciding to start running or any exercise is a big decision for someone who doesn't normally exercise. Running such an easy exercise you can do right from your front door and you can be back home as well as showered and dressed within an hour or less. It is a very efficient way to exercise. It is also very easy to start after you have made sure with your physician there are no reasons why you shouldn't.
Make sure you have a good pair shoes that are made for running. They should be comfortable and at least have a finger-width space between the end of your toes and the tip of the shoes. Your feet swell with exercise especially when it's hot and this helps prevent blisters as well as damage to your nails. Have comfortable clothes that do not rub and cause skin irritation. When you start running, actually start very slowly. Your first day should just be a half hour where you walk briskly the first 5 minutes then jog slowly the next 5 minutes then continue this pattern until the half hour is done (plan on turning around at the 15 minute mark). Stretch at the end of your exercise.
When you begin, doing 3 days per week is enough. Every 2 weeks you can make the run portion increase by 5 minutes and go a little faster. With this, by 4 weeks, you will be jogging the whole distance. Once you are jogging the whole way, you can then increase your exercise by 10% every 2 weeks. The 10% increase can be with distance, speed or time per week - whatever adds up to 10%. Any quicker increase sets you up for injuries.
You will then be ready to join in a fun run 5K in your community. Good luck. Let me know if you have any questions. Are you ready to start?