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Beginner’s Guide to Running

Posted by wupz on May 8, 2007

Zen habits offers a guide to running that outlines exercise routines, equipment, and mechanics.

It’s best to start out very easy, at a slow jog, and focus not on intensity but on how long you’re on the road. Start out with a small amount of time — 10 minutes or 20 minutes, depending on where you are — and run or walk/run comfortably the entire time. Do this for the entire first week, and even two weeks if you can stand it. Gradually increase your time until you can run 30 minutes.

From there, you can stay at 30 minutes or increase the amount of time you run gradually, every two weeks. But do not overdo it in the beginning!

Most important: good running shoes. This is the most important running equipment, because it can not only make running more comfortable, but also prevent injury. My advice is to go to an actual running store, where there will be knowledgeable people who can watch you run and tell you what kind of shoe you need (overpronator, supinator, neutral, etc.). If they don’t watch you run, they don’t know what they’re doing.

Beginner’s Guide to Running [zen habits]

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