Beginner

by Lisa
(Milwaukee, WI)

Hi, I'm a beginning runner (walk-runner) I have never ran before and have just lost 40lbs on a diet I was on. My walking program was sarting to bore me so I decided to try a little running in between. I walk 10 minutes, jog for 30 seconds, walk for 1 minutes, then keep that up for 30 minutes, then walk 10 minutes to cool down.


I have been doing this 2 times a week for 3 weeks. I want to start to increase but I think a little at a time?

Also, I was getting knee pain after I would run.
Is this normal since I have never run before?
I started my walking program (30 seconds fast pace 1 minute at moderate pace. (it is on an MP3 player I got from Prevention magazine.
The knee pain has subsided, but I do not own a watch with a timer so would it be ok if I run say 2 blocks, walk for 3 or 4?

I'm really not sure. Like I said, I've never done this before and any advice would be greatly appreciated.

Hello Lisa,

First of all, great work so far. You have done all the hard stuff already which is losing some considerable weight and developing a healthy habit of walking/running consistently.

I could talk for days and days about how to get yourself in shape, but the best advice I can give you is just download my free walk/run book for beginners. Just click here to go to the homepage of my site and fill out the form.

As for walking/running a certain number of blocks because you don't have a watch, that is a great plan. Be aware of how your knees are treating you too. My advice is if you can, go to a running specialty store and have them check out your feet and running stride. They will then help find a shoe that will help you hopefully avoid any knee pain. In the Milwaukee area, I suggest going to Performance Running Outfitters which is in Shorewood and Brookfield. Tell them Dave from Tips4Running.com sent you. That won't get you a discount or anything. I just think that sounded funny. :)

Happy Trails - Coach Tief

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Good For You
by: Alan from Hawaii

Lisa,

It always "excites" me to see someone like you getting started. I remember starting 33 years ago for the same reasons and having the same drive and enthusiasm you show but also with the same questions. I'm still going strong (34 marathons to-date) and continue to enjoy it immensely. Don't give up and stay with it; you'll be amazed at how quickly you'll progress . . . that is a promise.

There is a wealth of information available to you, unlike when I started. Read, do research and learn all you can.

Best wishes to you on a long and successful running and/or walking "career".

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This article was written by David Tiefenthaler, the founder and main contributor for Tips4Running.com. In addition to running, he's also an author, and a full time teacher.

You can follow David on Twitter @Tiefsa or visit his blog
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