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How to Start a Running Routine
Posted By The FIRM Master Instructor Team On November 10, 2009 @ 2:54 pm In Fitness | 1 Comment
By The FIRM  Master Instructor Annie Lee
Once fitting in a workout has become second nature to you, it’s sort of like brushing your teeth. You know you need it, you do it, and you feel better when it’s done. However, you may be in a place where you want to try something new .
So how about running? The wind in your hair, your heart pumping, the swiftness in your feet, time to focus solely on yourself, the positive energy you get being outdoors …
But how do you go from walking  to jogging to running? How do runners become runners? Those are all questions I asked myself when I began. I had to run in high school P.E., and I would definitely run if someone were chasing me. But how did I learn to run to lose a few extra pounds , and more significantly, for the pure joy of it?
I began my running journey my sophomore year of college. Fellow Master Instructor and friend, Alison Davis-McLain , found a little article in a fitness magazine with a chart of how to add running into your fitness routine . At that time, we were going to The FIRM  classes on a regular basis, four to five times a week. We were definitely addicted, and we coordinated this “how to start running” chart with The FIRM class schedule. Using that plan — and each other for support — helped us to evolve into runners.
You can do the same thing with my “FIRM to run” chart, which incorporates the Borg scale of perceived exertion, a handy guideline for gauging intensity . You will also need a stopwatch and a safe area to walk/run.
The Borg scale of perceived exertion (RPE)
6 No exertion at all
7 Extremely light
9 Very light
13 Somewhat hard
17 Very hard
19 Extremely hard
20 Maximal exertion
Weeks 1 through 3
As you become more advanced and your stamina and endurance increases, you should increase the time that you are running interval by 15 seconds.
Weeks 3 through 4
Follow the same basic routine as weeks one through three, but run for 45 seconds and walk for 60 seconds.
Weeks 5 through 6
Increase your running time to 60 seconds continuing your intervals of walking for 60 seconds. Continue this way until you can remove the walking intervals completely.
It is very important that you cross-train  when you run. Walking and running only work the muscles that help us move in a forward direction. However, our body moves in multiple directions, so we have to do other activities to keep our bodies strong, fit and injury-free.
There are a few options when scheduling your exercise routine, depending on your fitness level and how long you have been doing The FIRM:
This is how I started running for the pure joy of it. The plan is completely adjustable to fit your needs. When you’re just starting out, it’s no cake-walk, but as long as you keep at it and stay consistent, you’ll become “a runner.” Hey, you never know, you might even end up training for a marathon!
The FIRM Master Instructor Team blog is shared courtesy of The FIRM Believers Club , an online community that helps you reach your fitness goals. With maximum-efficiency home workouts, support and motivation from The FIRM Master Instructors, daily tips, personalized workout rotation calendars, and access to other members through discussion boards, The FIRM Believers Club provides all the tools you need to get in the shape you want.
Article printed from Gaiam Blog: http://blog.gaiam.com
URL to article: http://blog.gaiam.com/how-to-start-a-running-routine/
URLs in this post:
 The FIRM: http://www.firmdirect.com/firm/ecs/main/join.html?utm_source=GaiamLife&utm_medium=website&utm_campaign=GLSizeDoesntMatter
 try something new: http://life.gaiam.com/gaiam/p/Workout-Rut-Variety-Boosts-Results.html
 walking: http://life.gaiam.com/gaiam/p/5-Ways-to-Lose-More-Weight-with-Walking.html
 lose a few extra pounds: http://life.gaiam.com/gaiam/p/MBFWeightLoss.html
 Alison Davis-McLain: http://blog.gaiam.com/blog/3-reasons-bootcamp-workouts-shouldn%E2%80%99t-scare-you-off/
 fitness routine: http://life.gaiam.com/gaiam/p/How-to-Stick-with-a-Fitness-Routine-5-ways-to-stay-motivated-to-exercise-regularly.html
 The FIRM: http://blog.gaiam.com/blog/author/TheFIRM/
 intensity: http://blog.gaiam.com/blog/why-should-you-exercise-outside-your-comfort-zone/
 cross-train: http://life.gaiam.com/gaiam/p/Best-CrossTraining-for-Your-Core-Sport.html
 Image: http://www.firmdirect.com/firm/ecs/main/join.html?utm_source=GaiamLife&utm_medium=website&utm_campaign=GLBodyFixups
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