How To Start Running

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With the cooler temperatures, fall is a great time to start running. It’s great exercise and can be a huge stress reliever. However, if you don’t start off right, your runs might be the opposite. The best way to start running, even for highly active people, is to start with a run/walk program. Starting off in this manner is highly beneficial because it allows you to exercise for longer than if you were to go out and only run (which helps increase your cardiovascular stamina). It also builds up your cardio without injury or discouragement, and allows your body, especially your joints, to acclimate.

As you begin your running program, use these tips to help you enjoy running — and make you want to stick with it:

Measure each run in minutes, not miles. The goal is to run/walk for at least 30 minutes, eventually building up to 30 minutes of continuous running. It might seem contrary to walk every three to seven minutes, but the goal is minutes, not miles. Determining your run/walk intervals isn’t an exact science, so you’ll need to experiment and figure out what works for you. If you’re off the couch, start slowly — an injury will only hamper your progress. Your run/walk intervals might be 1/3 (one minute running and three minutes walking). If you’re highly active, you might want to try five repeats of 5/2, or four repeats of 7/2 intervals. Start and finish each workout with a few minutes of fast walking.

Commit to a schedule. Commit to running three times a week. Don’t run two days in a row. Do at least two days of cross-training per week — cardio and strength/flexibility, and take one day off per week. Active recovery — think foam rolling and easy stretching — is OK.

Measure pace by effort. During your run intervals, you should be able to talk in a conversational tone. If you start to feel like you’re losing control of your breathing, slow down. Your walk intervals should be fast walking to keep your heart rate up.

Use technology to your advantage. We recommend buying a Gymboss because it alerts you via a beep or vibration when the interval is up. You can set it for up to 99 intervals and clip it to your shorts or pants. No need to monitor time or remember numbers. Use Map My Fitness to track your route.

Listen to your body. Monitor how your body feels throughout the run, and adjust the run minutes accordingly. If you start too fast or do too much, you’re more likely to injure yourself. You’ll feel sore when you first begin; that soreness should dissipate after a week or two. If pain continues, stop and see a doctor. After you’ve completed two weeks of run/walk intervals, start adding one to two minutes to your run intervals.

Source: www.huffingtonpost.com

2015-08-27T12:04:44+00:00

Related Questions

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    Q: Should I start using the Mucus Buster product I have purchased? I did give the ear coning a try, as well as your Ear Oil extract. I have noticed recently, I have the sensation of "something running in my ear," more specifically the left ear. I have never see anything on my pillow. Yet the ringing persist. I don't want to use the ear oil, while I am experiencing the running sensation. What do you advise?

    A:

    Sounds like the lymphatic gland may be unclogging, and allowing mucus to move, use Mucus Buster. You may need about 11 more ear coning session (every other 2 weeks if you can afford it).

    Product Links:

    Mucus Buster

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    Q: I am on Day 10 of the full body detox. I have had horrible stomach aches (like a punch in the gut), that have kept me up all night, migraines and pimple-like bumps apepar on my scalp (also itch). Now I have welts on my feet, hands and one on my right knee - that are red, swollen and itch. It makes it painful to walk. Is this normal on the detox or an allergic reaction to something? When do you start feeling better because I have felt like crap, with no energy the last 5 days. I have a business trip I must make next week during week 3 of the detox. Can I stop the detox for a week, and finish week 3 later, as I can't afford to feel like I do on my trip.

    A:

    1. Read the article HEALING CRISIS on our site under "Articles."

    2. We don't advise you stop the detox, but if you must, you must.

    You are just very toxic and your body really needs this cleanse as well as future cleansing. Your symptoms state you are toxic and need to focus more on your internal heath. You diet sounds very acid-forming! Changes are needed in your life, especially in the area of diet.

    Health is wealth!

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    Q: Can I go to work with out worrying about running to the bathroom every few minutes?

    A:

    Yes! The Full Body Detox won't interfere with your work.

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    Q: Can I do a 45-minute cardio while doing the Full Body Cleanse? The Doctor claims I am a Type II Diabetic and I have decided to cleanse and then do the Pancreas Cleanse as well. I want to workout to tone up!!! Just wondering if I will have enough energy to continue to workout...I am doing cardio 4 x a week for 45 minutes.

    A: You can still exercise while doing the cleanse, but we suggest only engaging in the light cardio instead of any intense workouts.  Because you're on an adjusted diet that consists of mainly fruits and vegetables, you may burn through the foods faster as opposed to when you workout while consuming carbs or starchy foods.  You can drink Green Tea for a boost of energy or consume raw foods that provides a natural source of energy.  Foods that provide you with more energy include bananas, spinach, citrus fruits like grapefruits and oranges, apples, almonds and lemons.

     

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    Q: I get a lot of soreness in my ankles the Achilles tendon area from running and staying in shape. Is glucosamine the herb or vitamin for the joints?

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    SUGGESTIONS: PERFORM THE FULL BODY DETOX AND THEN TAKE JOINT FORMULA AND MSM SULFUR DAILY. GLUCOSAMINE IS CRAP! GROUND UP CHICKEN BONES!

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    Q: I read one of your articles, where you said running is not natural. So, what is the best way to increase heart rate?

    A:

    It is not natural to increase heart rate. The heart rate is natural, at its natural rate.

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    Q: I am writing you with concern for my father. He is 54 years old, and was just diagnosed with an enlarged heart. He is very worried, and to be honest I am too. I told him that he immediately needs to go on the Full Body Detox. Start a raw foods diet that includes no meats, and no dairy. Do you think he should get a colonic? Should he get it first? He began running this morning, and has been walking in the evenings. He has a HUGE stomach. It looks as if he is about 8 months pregnant. SOLID! We live in the Philadelphia Area and we are Muslim. The only person we know that is GOOD as far as colonics is a female, and he has some reservations about that. My mother always says "Do what you gotta do". What steps should he take to heal his body? In what order? I know it may be kind of hard to diagnose, or give steps to a third person. I am really concerned, and afraid that his concern may cause more damage to his heart. I am almost certain that my father would not mind talking to you. He may be impressed with your knowledge. All the herbalist we know thus far have been women. As soon as he told us of his illness I immediately thought of you. I pray that you can help us. We all as a family need to get our health together. PLEASE HELP US the best way you can. . . . .

    A:

    It's the easiest thing to take care of. Detox the body with the Full Body Detox followed by the 10-Day Electric Greens Cell Food Cleanse. He will drink Hearty Heart tea during both cleanses. The man has eaten himself into this condition via poor diet so reversed diet is the way out. More raw foods (fruits and vegetable), vegetable juice.

    Product Links:
    Full Body Detox
    10-Day Electric Greens Cell Food Cleanse
    Hearty Heart Tea

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    Q: How long does it take for Gingko Biloba to start thinning the blood for those who want to get off of blood thinners? My friend is on blood thinners. He would like to make the switch, but fear the Gingko Biloba may not work fast enough in case of a blood clot, or heart attack occurring. Can he start taking the both for maybe 2 or three days then completely get off the thinners?

    A:

    The person perhaps shouldn't even consider Gingko due to the fear which is damnable. When people are in fear I usually tell them to do what makes them feel good, and remove the fear because if a person does something in the face of fear and a bad reaction occurs, the fear won't get the blame. The herb or other natural thing will. However, for blood thinning effects of Gingko Biloba, take 9-12 capsules throughout the day, i.e. 3 capsules every 3-4 hours.

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    Q: Hey Gary here are my challenge I'm 43 been trying to lose weight, I start on a program and stop once I don't see any results. I tried the Detox I think I lost about 5 pounds, I work at night and have a part time jobs seeing private patients in the day so my sleep pattern is little maybe I get 4 hrs of sleep I'm having problems getting this weight off. I also want to mention when I do exercise my joints swell so I try to keep it low impact. I also have sweet tooth so I get these cravings here and there more so when I'm at work at night. Hopefully you can help me. Thanks....Lakeisha

    A:

    Hi, thanks for the question.

    Lets go through one thing at a time. Your overall schedule and lifestyle is not healthy and will likely sabotage your health goals. Receiving so little sleep will prevent major weight loss because your body cannot cleanse and cannot recharge. You must repay your energy debt before you can properly lose weight. Your body is always in a state of playing catch-up to the workload you are giving it. It stores fat because it doesn't have the
    energy to properly function. I understand crazy schedules but they will not get you the results you desire. I would focus on trying to find a more balanced or healthier schedule before adding the stress of losing weight to an already overworked body.

    Your body has been come toxic and inflamed from a toxic lifestyle. A high carb-high raw vegan diet will help ease your suffering the most. A high carb (fruit based) diet will help replenish your energy stores and reduce
    nutritional stress. To learn more about how a healthy vegan diet can help you reach your goals please consider the following eBooks found at Dherbs.com.

    "Go Vegan the Healthy way" or
    "Lose weight the healthy way"

    As far as your mindset is concerned an all or nothing approach rarely breeds success. Especially when it come to regaining health or losing weight. It takes time and patience. I would recommend checking out the DVD
    "fat sick and nearly dead". It's a fascinating look at how you can quickly go from a health zero to a health hero in the shortest time. Every single person on the planet has a sweet tooth. Those who say they don't usually are hopped up on caffiene or other drugs and pharmaceuticals. Every cell in the body runs on glucose. The brain eats up a small apple and a half worth of glucose every hour. Eating a high carb-lower fat diet will give you an energy abundance, reduce overall stress, and help you lose weight.

    Hope this helps,

    Gary Gibson HHC CPT BMI VLCE

    www.theveganeffect.com

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    Q: My friend was running and heard a pop in his knee. Shortly after, there was tremendous pain and swelling. He also could not extend his leg fully, or bend it backwards past a certain degree. Nor, could he put his weight on it. An MRI revealed that his posterior cruciate ligament(which we were told is very rare)possibly has a complete tear, and would need major surgery eventually. Do you have any suggestions for ways to naturally heal this ligament? He is still experiencing pain after 1 month and the pain medicine (ibuprofen)is causing him to vomit.

    A:

    Sometimes, unnatural practices require unnatural approaches to healing, i.e. surgery, physical therapy, etc. Herbs can only assist in the repair but should not expected to do what only surgery and/or other modalities may be other to do (to undo the damage from running). Herbal wise, the person should consume large amounts of MSM Sulfur (9 capsules per day, or 3 capsules 3 times per day), Dherbs.com Joints Formula (3 capsules 2 times per day), and Dherbs.com Enzymes (3 capsules 2 times per day).

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    Q: My knees make noise when I walk up or down stairs. There is small pain associated with this noise, but the noise is annoying. I've done strength training for the quadriceps and calves, but this has not eliminated the noise. What product will assist with this issue?

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    It's not a product alone that can help you. It's a message to you from your body. Knees denote RIGIDITY in life. You need to bend, go with the flow in life. Bend - be flexible!

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    Q: I am very excited about your product and I wonder if there is help for me? and if so where should I start? I am 46 years old with a desire to be active but I am overweight by 70-80 pounds. I have been told I have a lumbar sprain and should exercise to ease the pain. I have been told that I have fibro arthritis, my joints in fingers elbows hurt all the time. My feet hurt, my legs hurt with touch. I have a weak pelvic bottom and feel that I have the body of an older woman. Can you please help me to be the woman I deserve to be and live healthier for my children?

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    BEGIN WITH THE FULL BODY DETOX AND FOLLOW IT UP WITH THE DHERBS 10-DAY SUPREME COLON CLEANSE. DO THIS FOR STARTERS!

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    Q: I've come to your website many times in the past few days and I would like to start ordering some products to begin detoxing my body and to rid my system of the herpes simplex virus and any other std that may be lingering within. I was diagnosed with this virus on 12/5, but since then I have been given amoxicillin by the doctor. After doing some research, I bought some Olive Leaf Extract, L-Lysine and Echinacea with goldenseal. I feel a lot better, especially since I began to stop eating certain foods, like cheese, pork, peanuts and chocolate. I've also been maintaining a positive attitude and believing that I will be free of this virus. I am extremely interested in starting a cleansing ritual beginning at the end of the month, but at current, I would just like to begin with a supplement you would recommend to cleanse my blood, my genital and vaginal area. Your recommendations will be deeply appreciated.

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    If I had to recommend one product before your Anti-Viral Kit for you, it would be Dherbs STD-RID formula.

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    Q: Hello……I have received my full body cleanse……I am making plans and preparing to start the cleanse next week…..I am viewing the information in the booklet…..I googled the activated charcoal……there has been different reports on it……IS THIS SAFE FOR ME ….To drink this………….….and where can I find recipes that I can put together….during this cleanse that will HELP me make all the necessary adjustments to my diet…….that will assist in the process of this cleanse……..and detox…..thank you for your response…..Thank you for your response….Mrs Marsh

    A: The charcoal is safe for you to consume, it's a major part of the detox program that helps pull out heavy metal toxins and drugs from your body. There are raw food recipes on our website, please look on the left side and find the "recipe" link. Be sure that you're only consuming meals that are indicated as raw. You can also find recipes from other raw food restaurants and health food stores.

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    Q: For several years, I have a pins and needles feeling all over including burning. I feel light- headed frequently and feels like I would fall to the floor if I don't concentrate on keeping myself steady. I have lower back pain (center) that does not relent. My foot feels like there is current running in my feet all the time and my pinkie on my right hand feel numb. My neuro tested me for MS and it came back negative. I have been to several doctors and no one can tell me what it is or help me with my symptoms. They have resorted to calling my condition "stress". I do feel anxious most times and lack optimism. Any suggestions? Thanks in advance for your response.

    A:

    You are in need of a full body cleansing. I recommend you try our FULL BODY DETOX. Also, start drinking NERVES TEA (which you can drink while Detoxing).

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    Q: Currently use medication - atenolol/chlorthal, also currently using the following products - Cardio Plus, Cataplex B, C & G (Standard Process) and when I can afford it Oragonal Juice. I was referred to this site by a friend and find your articles very interesting. Would like to start using your products but I don't know where to start. Recently completed a 30-day cleanses.

    A:

    BEGIN WITH THE FULL BODY DETOX. HOWEVER, DON'T TAKE THE HERBS WITH THE MEDICATION BECAUSE THEY ARE POISONOUS . HERBS AND POISONS DON'T MIX AND ACTUALLY DEFEATS THE WHOLE PURPOSE AND I DON'T WANT PEOPLE TO WASTE THEIR MONEY. BUT YOU'LL DO FAR BETTER WITH NATURE'S HERBS OVER MAN'S HARMFUL DRUGS. GLAD YOU FIND THE ARTICLES INTERESTING!

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    Q: I am an African American, 70 years old, and in good health and physical condition. I jog/walk 1 1/2 miles 5 days a week, do pushups and sit ups daily. But, I have low bone density, on the following medication: once a month Itake 1 capsule of Ergocalciferl 50,000 mg; once a week I take 1 tablet of Alendronate 70mg (Fosamax) a week (same day), and daily one tablet of calcium 500 with Vitamin D, and a multi-vitamin tablet. My questions are: 1) is there a herbal product to replace each, Ergocalciferl, Alendronate, Vitamin D, and what do you recommend for a multi-vitamin purpose and something to boost my energy level? Thanks, I will wait to receive your response.

    A:

    I would recommend you take KHEMETIAN GOLD, ELECTRIC GREENS CELL FOOD, IRON PHOSPHATE FORMULA, and CALCIUM FORMULA to replace these products you listed that are harmful to you. All of the above will nourish you with the necessary nutrients your body requires.

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    Q: My heels have a lot of pain when I walk on them it feels like pins sticking

    A:

    I suggest you read the article â€HIGH HEEL SHOES AND THE BLUESâ€.

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    Q: I was recommended to start the 20 day Full Body Cleanse program; I was wondering does this affect your regularity. should I take this during a vacation time? I also smoke cigarettes should I quit while doing this? I just need to know before ordering your product so I can plan. I am from Canada and need to know how long before the product arrives.

    A:

    The cleanse doesn't usually interfere with your regularity schedule. You can take it right away. We highly recommend you should quit smoking, as your are inundating your body with dangerous toxins.  To smoke while cleansing would defeat the whole purposes of cleansing. 

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    Q:

    A: You don't have to start over, you can continue with the cleanse. You're compromising the results of your cleanse when you eat foods outside the diet.