Run for Your Life: Tips for Developing a Lifelong Running Program

Running is a fantastic way to stay in shape. It's an exercise you can do anytime, anywhere (even when you are traveling). It builds cardiovascular endurance and muscle strength. And it can turn a sour mood around in 20 minutes or less.

If there is a downside to a long-term running regimen, it's the stress that it can create on your body. If you are serious about launching a lifelong running program, here are some tips to help you stay motivated and keep injuries to a minimum.

1. Start with a warm-up. Walk at a brisk pace for 5 minutes or so before you break into your run.

2. Many runners will recommend that you start with a time-oriented goal instead of a distance one. Work up to a 30-minute workout. At first, much of that will be brisk walking, but before long, you'll be running for 30 minutes. Then you'll be running faster during that 30-minute workout.

To get started, work up to the point where you can walk briskly for 30 minutes. Once you can do that, warm up by walking briskly and then jog slowly until you get winded. Return to a brisk walk until you recover. Then once again start to run at a slow pace. You'll be gradually building your endurance as well as the strength in your leg muscles. The distance you run will increase naturally.

You don't want to push yourself too hard in your running program (especially at first) for two reasons. One: you don't want to get discouraged, decide running isn't right for you, and give it up altogether. Two: you don't want any injuries that will take you out of your running program.

3. Once you are running for the entire 30-minute workout, start doing some interval training. Mix in some faster bursts of 30 seconds or more, return to a slower pace until you recover, and then increase your speed once again. You can also do this kind of interval training by choosing a running route with hills. (Do be careful, though. Running up and down hills works different muscles and running down the hill can place extra strain on your knees. Also, you'll have some added momentum, and you don't want to fall.) Done properly, this kind of interval training does wonders for your fitness level and it helps to alleviate boredom.

Take it slow and easy as you get started and you'll be more likely to continue your running program for life.