Beginners Running Advice

Here's a running schedule for beginners who are not able to run more than a few minutes at a time without stopping.
Week 1:
Workout 1 - Total 20 min. Alternate 60 seconds jog with 60 seconds walking. Workout 2 -Total 20 min. Alternate 60 seconds jog with 60 seconds walking. Workout 3 Total 20 min. Alternate 60 seconds jog with 60 seconds walking.

Week 2:
Workout 1 - Total 24 min. Alternate 90 seconds jog with 90 seconds walking. Workout 2 - Total 24 min. Alternate 90 seconds jog with 90 seconds walking. Workout 3 -Total 24 min. Alternate 90 seconds jog with 90 seconds walking.

Week 3:
Workout 1 - Total 28 min. Alternate 2 minute jog with 90 seconds walking. Workout 2 -Total 28 min. Alternate 2 minute jog with 90 seconds walking. Workout 3 - Total 28 min. Alternate 2 minute jog with 90 seconds of walking.

Week 4:
Workout 1- Total 28 min. Alternate 2 ½ minutes jog with 60 seconds walking. Workout 2 - Total 28 min. Alternate 2 ½ minutes jog with 60 seconds walking. Workout 3 -Total 28 min. Alternate 2 ½ minutes jog with 60 seconds walking.

Week 5: Workout 1 - Total 30 min. Alternate 4 min jog with 2 min walking. Workout 2 - Total 30 min. Alternate 4 min jog with 2 min walking. Workout 3 - Total 40 min. Alternate 6 min jog with 2 min walking.

Week 6: Workout 1 - Total 40 min. Alternate 6 min jog with 2 minute walking. Workout 2- Total 30 min. Alternate 8 min jog with 2 minute walking. Workout 3 - Total 36 min. Alternate 10 minute jog with 2 minutes walking.

10 beginners running tips
1. Stay injury free. You can't run if you're hurt. Use the RICE rule. Rest, Ice, Compression, and Elevation. Ice is your friend. Most reach for the heat but that may actually exacerbate you injury.
2. Take your rest days. Quite possibly the worst day of my life was the day after I started lifting weights for the first time; and two days after that. I don't know what Steven Segal movie it was that got me pumped enough to fly into the gym and do a complete workout but I paid big time. You may get sore running even a mile, maybe less. That's okay because the pain means you using muscles that have been sleeping for some time. Rest and wake them up again.
3. Use the treadmill. Running requires strength, endurance, stamina, and cardiovascular health. These all come at different times. A treadmill can work the heart while being somewhat easier on the legs. Especially the new ones with shock absorbtion. Don't have one and can't afford a gym membership? Check with your local YMCA, community center, or church.
4. Get a good pair of shoes. I like Nike, I don't run in them but they make a good shoe. However, not all Nikes, despite the commercials, make good running shoes. Visit a specialty running shoe store. They have runners working there and can put you in a shoe that's right for you. There are many variables that make your foot as unique as your fingerprint and the right shoe will make the difference in success or failure.
5. Focus on time. Distance, speed, and stamina will come later. Focus on running as long as you can at a comfortably difficult pace. Then take a walk break and repeat. Keep your heart rate up and finish a little tired and your making progress.
6. Sign up for a race. You bet - this is the best motivation I used when I got started. A 5k makes a great race for beginners and you will be hooked.
7. Cross train. Lift some light weights, swim, hit the stair machine, or bike. It has some great benefits. When training to run, running is of course the best. Specificity of training means train the muscles needed for a given event so those specific groups can adapt. However, cross training can benefit your cardiovascular health, strengthen your core, help you breath better, and give you a much needed break from running without allowing you to go soft.
8. Stay hydrated. As little as 2% dehydration can affect your running performance. You will need water and lots of it. Alternate in some kind of sports drink but go easy on it, especially at first.
9. Treat yourself. Set small goals and buy yourself some cool gear when you hit these goals.
10. Stretch. Before and after your runs. I use some Yoga positions that I know work my hams, quads, calves, and upper butt. My favorite book on the subject: "Real men do yoga."