Running 101


One of the great things about the treadmill is, anyone can do it!

Of course we all know running is great for you. It can help you burn more calories in less time than other exercises. It also helps build bone density and fight osteoporosis, as well as release endorphins which elevates your mood and alleviates your stress.

Many people can become discouraged at the beginning because they start off running too fast or for too long and when they feel exhausted become discouraged to continue. The key is starting out slow, let your body ease into it and work your way up. For beginners it may feel intimidating by running along side seasoned pros but with a little patience and a lot of determination you can get there and perhaps beyond!

Beginner’s tips

First, we recommend that you clear it with your doctor before undergoing any kind of physical conditioning.

Then, get the right supplies. Very little is need for running, just a good pair of shoes and for women, a good sports bra.

Keep in mind the proper form and practice, practice, practice! Continued focus on your form at the beginning and in no time your body will become used to it like second nature.

Achieve proper form

    • Set your gaze to about 10-20 feet in front of you, never down at your feet
    • Land your steps mid-foot, not the heel or the toe then roll through to the ends of your toes
    • Relax your hands and keep them around the level of your waist with your elbows at a 90˚angle. Keep your arms at your side, not by your chest
    • Rotate your arms at the shoulder, making sure shoulders are upright and under the ears, not to forward or not too far back
    • Make sure the back is straight up from the waist, not bending forward or back at the waist
    • Don’t bounce the movement is stressful on the joints and results in wasted energy, instead focus on taking short, light steps with a short stride picking your feet up as soon as they hit the ground
    • Make sure your feet are landing under your hips and not too far forward

Learn how to Breathe

  • Breathe in through both your nose and mouth
  • Breathe deep, filling the belly like you do in yoga class
  • Exhale fully through the mouth
  • Establish a pattern, breath in for two steps and breath out for two steps or what ever is more comfortable for you, the key is keep it consistant
  • Relax your jaw and facial muscles
  • Use the “talk test” to see if you are breathing too hard, if you can’t speak full sentences with out gulping for air your pace is too fast.

The Beginner’s Schedule

Do each run/walk combo three times a week, not on consecutive days.

Warm up before by walking briskly for 5 minutes.

Cool down by walking for 5 minutes and then stretch your hamstrings, quads, calfs/achilles, abs, glutes, and back

Week 1: Run 2 min, walk 3 min; repeat 6 times

Week 2: Run 3 min, walk 3 min; repeat 5 times

Week 3: Run 5 min, walk 2 min; repeat 4 times

Week 4: Run 7 min, walk 3 min; repeat 3 times

Week 5: Run 8 min, walk 2 min; repeat 3 times

Week 6: Run 9 min, walk 1 min; repeat 3 times

Week 7: Run 30 minutes

From here on out, increase your running time by about 10 percent, 33 min. the next week, then 37 min, 40min, and so on.

You can continue this interval training by adding sprints into your runs in the same run walk combo schedule you did previously.

You can ad a 1% incline to simulate outdoor running conditions and you’ll be marathon ready!


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