The cardinal rule of the new runner is Be Patient. Your body needs time to adapt to this new activity you're asking of it. It may be uncomfortable at first, but you'll begin to see results fairly quickly. All the same, it's important to build gradually. Newcomers should follow these three rules:
- Run more slowly than you think you should.
- Don't run as far as you think you should.
- Run more often than you think you should.
Ease into running...
If you start by running too far, too fast, you'll wind up burned out at best, injured at worst. Possibly both. Take it easy, and give yourself time to learn to love to run. It doesn't happen immediately, and you'll probably experience a few aches and pains starting out. This is natural, and it will pass. It takes your body time to get used to what you're doing. Give it the time it needs. Like so many other things in life, running can be difficult and discouraging if not undertaken properly.
Use the "talk test" to figure out if your pace is appropriate. You should be able to talk comfortably while running; slow it down if you're running out of breath. Don't hesitate to alternate running and walking; if you feel lousy, take a breather and walk for a while. It's not a sign of weakness, just common sense.
The aim is to "train, not strain." If you are already fit from another sport, such as cycling or swimming or EFM workouts, it is still important to go a little easier at first than you might want to. It is too easy to push yourself past what your muscles and joints can stand at first.
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