How to start running for the 50 plus women 8-week program. Build muscle strength in your legs before you take your first jog. “No pain, no gain,” is debunked here.
We need a patient approach to launch jogging. If you can walk, then you can start jogging. There is one caveat though…
You should consult a physician before beginning any exercise program.
No pain, no gain is an adage we will dispel straight away. Pain is a signal of non-optimal body condition. To pursue past pain is just asking for running injuries.
When you first begin running, you already apply stress to the body. So take it easy. Allow your body a chance to adapt to the increased activity level.
Jogging running requires strength in your leg muscles. Therefore, we will start by increasing muscle strength in your legs. This step is critical to a smooth transition into running.
Runner’s knee pain can have several causes. Weak muscles in the legs often cause the pain. This is because these muscles act to stabilize and support the knee. Without the leg strength, much of the force of running lands on the knee joint.
For this reason, the first few weeks of training will emphasize leg muscle strength.
1st week: Briskly walk 30-45 min. Your stride should keep your legs under your torso. Do not stretch out your legs and lock your knees. Keep knees slightly bent. Land on you mid-food or forefoot with each stride.
2nd & 3rd weeks: Find stairs, these could be in your building or nearby office tower. Walk 14 flights. You will certainly need to rest between flights. Do this by walking the hallway until you feel fully recovered. Then proceed to flights again. Repeat walk breaks as needed. Complete 30 minutes. Be the “stair master” 3x/wk.
Walk briskly for 45-60 min on alternate days.
Follow with light stretching exercises.
4th week: Use http://gmap-pedometer.com/ to map out a 1 mile straight-out flat route from home. Using proper running technique, jog lightly the 1 mile route or as far as you can comfortably go. Do not use a watch. It takes as long it takes. Walk the remaining 1 mile, turn and walk home.
Do this two times this week.
You are a jogger.
On non-running days, alternate between walking 45-60 minutes and doing stairs for 30 minutes.
Finish each workout with light gentle stretching. No bouncing to stretch farther as this puts undue stress, pull on tendons, and can cause injury.
5th & 6th weeks: Are you able to jog 1 mile without stopping? Now try doing 2 miles once this week. Then do 1 mile for the other one or two days. For this stage, I like to map out a 1-mile route and then do it twice. That way I am always only a half mile from home.
Continue with your stairs and walking on your off running days.
7th & 8th weeks: Map out a 3.1-mile route. Jog 8 minutes then walk 1 minute. Repeat to complete route. By the way, 3.1 miles is the distance of a 5k. Continue using walk breaks as desired.
Working your way up to jogging 1 hour without stopping is optional. It is possible to train for and complete a marathon using walk breaks. I do however; enjoy the sensation of running 1 hour without stopping. Moreover, it is a nice solid endurance base to launch racing if you so desire.
You will need to be flexible with this, how to start running schedule. Become aware of how your muscles and joints feel. Are you feeling tightness and soreness upon rising? Any swelling, use ice to alleviate. You may need to back off and increase distance slower. Be open to this as you increase the amount you can do.
This how to start running process will be the slowest of your advancement. You are building muscle, learning proper form and gaining endurance. Resist the competitive urge to beat your last runs' time or distance. Leave the stopwatch at home…
Do not rush the process–or you will most assuredly get hurt. Instead, have fun with it and enjoy yourself.