by Ray Fauteux

Created on: July 30, 2007

The best way to become a runner is to become a walker first.

If you have never run for a prolonged period of time before(15 minutes or more), then caution is the key. I have seen many runners give up on the sport because it hurt their knees and running was too difficult. This usually happens when too much is done too soon.

There is a right way and a wrong way to take up running for fitness.

Remember that running is an impact exercise. Every stride is absorbed not just by your legs, but your spine as well. Swimming for instance, is "not' an impact exercise. So, if you are planning on taking up running, it's important to build up your strength and running endurance slowly. Give your muscles, joints, heart, and lungs lots of time to adjust to the new demands your are placing on them.

The first thing to do is have a talk with your doctor and share your thoughts about taking up running. Once you have the o.k. to ease yourself into running, it's just a matter of getting started.

If running is completely new to you and you are not in the best of shape, or possibly a bit over-weight, I would strongly recommend you start out by walking. Not just any walking. Power walking. Buy yourself a pair of walking shoes and be sure to have an expert fit you for them. It's extremely important that you do this. You don't want to be dealing with blisters or foot pain right from the start. Begin by walking for just 15 minutes. Walk with purpose. Hold your arms comfortably at your sides much like you will do when you are running. It they tend to want to gently swing up and down with each stride, then let them. Just be sure to keep your arms relaxed. This is also a key to efficient running. Increase your stride length and your pace from your normal walking style. Walk with purpose! Go out 7 or 8 minutes and turn around and come back. Do that a few times and see how it feels. For best results, walk at least 4 days a week to start. Be sure to take rest days.

Every week, increase the time walking by 5 minutes. In a month you will be up to 30 minutes. Stay at 30 minutes from that point on, but once a week increase one of your walks by 5 minutes. That will be your distance walk. In six weeks your 'distance' walk will be up to one hour.

Look at you now!

Two and a half months have passed and you are ready to take the next "step" into the world of running. Go see that same shoe expert and have him fit you with running shoes.

Begin running the same way you began walking. Easy does it! Before each run,

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