For an absolute beginner, someone who has been sedentary and wants to start running for health benefits, we start from the absolute beginning.
We start with brisk walks, with the goal of building up to 30 minutes of continuous brisk walking. Then we gradually introduce running intervals into the walking building up the run to walk ratio gradually and in a safe manner. The goal being 30 minutes of continuous running at an easy pace.
Along with the running, it is important that the runner is doing some strength training. Strength training is also built up gradually and safely. The goal of the strength work is to strengthen the muscles that are the prime movers of running, as well as muscles involved in stabilizing the hips and core, muscles important to good running form and posture, etc.
This is important to make running easier and to reduce the risk of injury to new runners.
If you are getting started running and want help, contact me. I have programs at GT Fitness for runners of different experience levels including strength classes, running plans, and training runs so that you can learn the right effort level at which you should be learning.
Steven O'Nan
Franklinkungfu@gmail.com
