Beginning runners: Mix running and walking at first

Few people can run a full mile the first time out the door. Instead, mix running and walking. Run for 30 seconds, walk for 90 seconds, and then repeat this nine more times for a total of 20 minutes. When you can comfortably run/walk for 20 minutes four times a week with this 30/90 pattern, change your run/walk ratio to 45/75. Next comes 60/60, then 75/45, then 90/30. Eventually you'll be able to run for 20 minutes without stopping.

Never run on an empty stomach
Many beginning runners skip breakfast and eat a salad for lunch in an attempt to lose weight. This is a mistake. Your body needs fuel to run. If you don't take in steady calories during the day (this is called "grazing"), you'll be sluggish, and your legs won't want to move. Make sure to eat 200 to 300 calories about an hour before your run.

Make it breathable
Cotton is great at soaking up sweat, but it's also great at holding onto it. A soaked T-shirt will stick to your body, and cotton's coarse, rough fibers may chafe your skin. Breathable synthetic fabrics, such as CoolMax, wick perspiration away from your skin and out to the next layer of clothing or to the outer surface, where that moisture can evaporate quickly. Result: You'll stay cooler in hot weather and warmer in cold weather.

Miss a Digest?

Honey is a great natural energy gel

Keep a record of the mileage on your shoes

Tapering can help your racing

Add distance to your long runs gradually

What causes red faces when running?


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