Starting a Running Program: Why Do So Many Fail To Make The Mark?

It's a sad fact that around 80% of people taking up running for the first time will give up within four weeks of training. Although the wish to improve fitness or lose weight is evident, there is obviously something going wrong with their training program to result in such a high drop out rate.

This article looks at some of the reasons why people fail to continue running.

Lack of planning or preparation is I believe a major factor. Invariably the decision to start a running program is acted upon very quickly and often without the proper running shoes or apparel. Running any reasonable distance in shoes not designed for the activity will cause discomfort and could put off the novice runner.

Likewise, running in clothing meant for the gym does not lend itself towards an agreeable run. Today's hi-tech running apparel will take the sweat away from your body and cause minimal friction with the more sensitive parts of your body. Money spent upfront on good quality running gear can not only make a difference whilst running but also ensure the commitment if you have spent good money on your kit.

Although we are familiar with the idea that we should get a check-up from our doctor before taking up a physical activity, few will ever do this. Yes it is probably a result of an industry fearing litigation, but a large percentage of people taking up running are doing so because they are unfit. Your doctor may recommend other light exercise first before graduating up to running.

Impatience and a desire for quick results is another reason so many fail to progress past the fourth week. Many will attempt to run too far and fast in the first sessions and experience pain and discomfort. It is no fun running in this condition so it's not surprising they soon stop altogether. A slow gradual build up of distance and speed will ensure that interest is maintained as new targets are met each week. This approach will also avoid the unpleasant sensations of burning lungs and aching limbs.

Running is an excellent activity for lifelong fitness and personal development. A few simple preparations combined with patience will take you through those first crucial weeks of training and onto a lifetime experiencing the pleasures of running.

by John Angel

Tips to Starting a Running Program

If you are interested in starting a running program, here are some tips to get you started.

First, decide why you want to run. This is your motivation. You will need to remind yourself of this often, especially in the winter when its very cold and windy outside. Motivation is what will get you started and keep you going.

Second, try to carve out time during your day when you know that you will be able to run. Maybe its 6am (like it is for me) before your kids are up and you r partner goes to work.
Perhaps it is during your lunch hour at work. Or maybe after work is your best time. Look at your schedule and find a place to write running in. Consider your running appointment as important as any other appointment that you make.

Third, get a good pair of shoes made especially for running. It is so important to get a pair of quality running shoes. Running can be hard on your joints and its vital that you get a pair of shoes that are made for your feet and your style of running. Your running goal makes a difference as well .If you are planning on training to run a marathon, the type of shoe you need may be different then if you are running shorter distances. I recommend going to a running shoe specialty store and getting their help in finding the best shoe for you.

Fourth, start slowly. Don't go out and run 5 miles your first time out. Determine your schedule based on your activity level NOW. Don't think about how active you were back in high school (unless you just graduated) or the fact that 10 years ago you ran 5 miles 4 times per week. What have you done lately? Its always a good idea to get the okay from your physician before starting any exercise program, especially if you have had any type of health issue in the past. If walking to the break room and then out to your car after work is the extent of your physical activity, you should start walking before running. Walk a mile or so a couple times a week before you start running. Remember, you will be sore, especially if this is your first physical activity in a while. Don't go too fast or you won't want to continue.

Running is a great activity that can help you lose weight, relieve stress and be a happier person.

by John Angel

How To Start a Running Program

Running or jogging is one of the best ways there is to lose weight fast. It burns tons of calories and gets your body burning fat. Running strengthens the heart, lungs and can be done just about anywhere at anytime.

The problem is most people don't know where to begin and usually do it wrong.

In this article I am going to show you an effective way to start a running or jogging program without killing yourself.

The first mistake people make when they begin a running or jogging program is that they run too fast. This will leave you out of breath and spent in about 5 or 10 minutes. When this happens people generally think to themselves that anyone who runs is crazy or likes punishing themselves.

This simply is not true. Once I found out how to run properly, I was able to run a few miles with ease and comfort.

I had been running for about a month and was up to two miles. But at the end of these two miles, I felt as if I was going to keel over and die. My legs hurt. My lungs hurt. Everything felt wrong.

I thought I would just keep running these two miles until it became easier, but it never did. It got harder, if anything.

Then I heard about a guy named Stu Mittleman. This guy had run from San Diego to New York in 56 days. Basically Stu ran two marathons a day for 56 days. So I bought his book called Slow Burn and it completely changed any negative feelings I had about running.

The first thing I did was bought a heart rate monitor. This cost around 100 dollars and was the best purchase I have ever made. It allowed me to monitor my heart rate and stay at a comfortable running level, even while running up hills.

What I did, was started running at 50 to 70% of my maximum heart rate. At first, I felt like I was going too slow and not getting a good workout. But within a week, I was able to run 4 miles without any problems. The best thing was that after the four miles, I felt incredible.

Instead of feeling like I was going to die before, I actually felt better.

To find your targeted heart rate zone, do the following:

Subtract your age from 220. Then multiply this by .50 and .70 and that will give you your targeted zone.

Example: Age 28

220-28 = 192

192 x .50 = 96

192 x .70 = 134

By this example, if you are 28, then you should be running in the heart rate zone of 96 to 134. To make it easier to remember, just round it up to 100-135.

If you are running in this zone, you will probably be very comfortable and be able to run a good distance.

You see, the problem people usually face is that they start off running too fast. You just need to slow down. It isn't necessarily how hard you run, but that you are moving as much as possible, as often as possible.

Once you begin to add mileage, you will get in better shape and be running faster anyways. You just won't be working any harder. Your body will adapt, and you will begin to move more efficiently, without more effort.

This program worked perfect for me, and has turned me into a runner for life. I hope it does the same for you.

by John Angel