How I did it: I started out following beginners' walk-run programs from various websites and magazines.  I ended up putting my own program together based on what I found from these sources.  I started out warming up with 5 minutes of walking, followed by 10 sets of walking 1 minute/running 1 minute, stretching, and a 5 minute cool down.  After three weeks of running/walking 5 to 6 days a week, I'm now running 2.5 minutes and walking 1 minute 6 times with the same warm up and cool down.  Every few days - as I'm comfortable - I add another thirty seconds of running to each set.  I'm gradually building up to twenty solid minutes of running.  I will then build to thirty.

Lessons & tips: Well, I'm no personal trainer or fitness instructor.  I only know my own experience.  For me, it was incredibly important not to push too hard too fast.  Trying to run for three minutes on the second or third day - or even the second week - only discouraged me.  Then I wouldn't want to run the next day.  At this point, running has become a habit and a part of my everyday routine.  I look forward to it and am building it up in a way that is comfortable for me.

I have a much easier time running at 5 AM (or at least before 7 AM) so that heat doesn't compound the difficulty of the run.  Hydration has also been key.  I'm drinking a lot more water, otherwise I feel it when I run.

Resources: Runnersworld.com has tons of free articles and resources available.  I also went to a running specialty store to buy new running shoes.  The shoes themselves (Asics) are great, but the key was having a professional who also runs watch me run and help me find the right type of running shoe for my stride/feet.

I've also been trying to make it to one Bikram yoga class a week.  I've found the heat and stretching helps to keep my muscles loose.  I think it's also strengthening core muscles that might not get the greatest workout from running alone.

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Jul 08, 2011, 06:56PM PDT | 2 comments | 8 cheers