that regularly injects some fun into your routine and keeps you coming back for more. Include a speed workout only if your goal is to run faster.When to runRunning every other day allows 'weak links' - your knees, feet, or hips - time to heal. Do slow, long runs
This extract is from The Runner's World Complete Book of Running by RW USA Editor Amby Burfoot. You can now preview it, free, for two weeks without risk or obligation. All running programmes for beginners are the same: they move you from walking
to incorporate some faster running into your programme. Your three long runs a week will have helped you form an excellent endurance base on which to build, but if you stick to this routine your pace will improve only very slowly, and you risk getting
races. The impact can take its toll, "but that's what you want - up to a point - as this makes you stronger", says running coach Andrew Kastor. The workout: Do 800m reps at goal 5K pace. Take 400m jog recoveries, which are "long enough to clear lactic
miles of my long runs were always uncomfortable because my mouth would get so pasty. But once I started spitting (being careful not to hit my training partner), long runs became much easier for me." Jane Unger Hahn, 36. Years running: 6Race by feel "Don
walking, with one difference. Runners ‘jump’ from foot to foot, walkers don’t. When you run, the knee flexes more than in walking, the quadriceps muscles contract, and you ‘toe-off’ in more or less the same way as the long jumper who explodes off the jump
/mile burns 500 calories in around 35 minutes. Your key fat burning session, however, is the long run, because you usually run for a long time, albeit at low intensity. Another great fat burning workout is the am/pm run. Go for a 20-30 minute run between
trial Friends who hear that you’ve begun running will soon ask what your best mile time is – so you might as well get used to it. Before long, you’ll be calculating your pace per mile on longer runs, but you should begin with a simple one-mile test run
’ve ever been – write these long-term targets down somewhere and stick to them. Try to aim for specific targets – an exact weight or distance, in your case. You should also set short-term goals. For instance, your first target could be to run two miles
/walk strategies for getting started. The trouble is that sometimes people get used to taking their walk breaks, and never learn to find a pace slow enough to be sustainable for long periods. In effect, they're running interval sessions whenever they go out
