If you have ever wanted to start running or have picked it up but then lost the dedication/motivation to continue, fret no more. With a fool-proof training plan, the most novice runner can achieve their running goals and improve their fitness level one step at a time.

Like any exercise, its best to check with your physician before starting any exercise plan. It’s also a good idea to get fitted for proper shoes that fit the shape and build of your foot. Once you are cleared by your physician and are fitted with proper running shoes, you can begin your running plan.

Before you get started, review these tips from Florida Hospital Sports Medicine and Rehabilitation senior clinical manager, Laura Podschun, DPT, OSC, CSCS, to help you stay safe while beginning your new running routine.

1. Incorporate the “walk/run” method. Start slow and build up to a running routine that allows you to carry on a conversation without feeling like you are huffing and puffing for air.
2. Be aware of surfaces. Concrete is the least shock absorbing surface. Surfaces like treadmills and trails are better for your joints because of the softer, more shock absorbing materials.
3. Be aware of your surroundings. All runners should take note of their surroundings. Women should especially take precaution by running with only one ear bud in, run in well-lit areas, and if possible, with a running partner or group.
4. Stretch after your runs.  Stretch after your run when your ligaments and muscles are warmest.
    

Start out with a plan to run/walk using the guided plan below. As you use the chart, keep in mind that it’s meant to be a guide. Listen to your body and how you feel each week to gauge whether or not you should move on to the next day/week or increase your walk/run ratio.
 
(Chart is based on minutes not mileage.)

Week 1	Monday Run 1 min., Walk 2 Total time: 30 minutes	Tuesday Walk for 30 minutes	Wednesday Run 1, Walk 2 Total time: 30 minutes	Thursday Walk for 30 minutes	Friday Run 1, Walk 2  Total time: 30 minutes	Saturday Run 1, Walk 2 Total time: 30 minutes	Sunday Rest
Week 2	Monday Run 2,   Walk 1 Total time: 30 minutes	Tuesday Walk for 30 minutes	Wednesday Run 3, Walk 1            Repeat 7x Run 2 min.	Thursday Walk for 30 minutes	Friday Run 4, Walk 1 Repeat 6x	Saturday Run 4, Walk 1 Repeat 6x	Sunday Rest
Week 3	Monday Run 5,   Walk 1 Repeat 5x	Tuesday Walk for 30 minutes	Wednesday Run 5, Walk 1 Repeat 5x	Thursday Walk for 30 minutes	Friday Walk 6,   Walk 1 Repeat 4x Run 2 min.	Saturday Run 6, Walk 1 Repeat 4x Run 2 min.	Sunday Rest

 
 
In addition to utilizing the walk/run guide, you can train properly by building a solid running foundation using the steps below:

1. Know your base pace. Your base pace is a run where you can run at a steady, comfortable, conversational pace. For runners using a heart rate monitor, base pace should be about 60-70 percent of your max heart rate.
2. Plan your increases. Add one mile per week for each running workout you do per week. For example, if you run four times a week, you can add up to four miles to your weekly mileage. When increasing your mileage, you must train at your new weekly mileage level for three weeks before increasing your mileage again.
3. Be patient. It can take time before you feel comfortable running your base pace. Devote a minimum of 10 to 12 weeks of base mileage runs to build a solid foundation.
    

If your goal is to reach a desired mileage or to start running in races, it’s helpful to set race goals to keep yourself on track. We recommend you plan to run a race in your community that is far enough out that it will give you plenty of time to train. Remember to start slow, build your base foundation and most importantly, have fun and enjoy the fresh air!
For more running tips or for additional sports related information, visit www.FHSportsMed.com