However, once you’ve gone for a run, you will realize that starting is not the real difficulty. In fact, continuing your new habit is much more challenging, especially if you notice that you feel exhausted in no time. Let this, however, not discourage you to start. With some tips and a good beginner’s training schedule, running will soon become an addictive habit and healthy part of your life. If you find it hard to keep yourself motivated, reread the article in last week’s Life & Style, which highlighted all the health benefits of running.

Running doesn’t need much equipment, so no need to buy an expensive running outfit or gear. It is true that these things can make running more comfortable and fun, so reward yourself with them after achieving one of your goals.

One investment is nevertheless a must: a good pair of running shoes. Running on ordinary shoes or sneakers will certainly lead to injuries. So, before going on your first run, plan a trip to a running specialty store where a salesman can help you choose the right pair. He will have to look at your feet, measure your size (running shoes should be a bit bigger than your ordinary shoes, as your feet get swollen when you run) and see you running on them. Make sure you try the shoes wearing the same socks you will wear while running, as the thickness of your socks can alter the shoe size you need.

The easiest way to start running is to follow the so-called run/walk method. This means that after a five-minute warming up, you will alternate running segments with walking breaks. During the first week, you can try to run for one minute, followed by three minutes walking. Repeat this four times, and finish with a cool down of five minutes. Your total workout will thus take 30 minutes.

The following schedule is an eight-week run/walk program for absolute beginners. Try to train three times a week, such as on Saturdays, Mondays and Wednesdays, to give your body at least one day to recover after every run. If you find the trainings very easy, you could try to increase the running time and/or take shorter walk breaks. However, obese persons or people who haven’t done any exercise for over a year should start with just walking for a couple of weeks before trying to jog.
 
Jog for 1 min., then walk for 3 min. Repeat 4 times.

Jog for 2 min., then walk for 3 min. Repeat 4 times.

Jog for 3 min., then walk for 4 min. Repeat 3 times.

Jog for 4 min., then walk for 4 min. Repeat 3 times.

Jog for 5 min., then walk for 3 min. Repeat 3 times.

Jog for 6 min., then walk for 3 min. Repeat 3 times.

Jog for 7 min., then walk for 2 min. Repeat 4 times.

Jog for 8 min., then walk for 2 min. Repeat 4 times.
 

Start each training with a five-minute warm up of brisk walking and a cool down of five minutes of walking and some stretching. This is very important, as a warm up protects your body from injuries, and a cool down helps your heart rate and blood pressure decrease gradually to prevent sore muscles. Make sure you stretch your calves, quadriceps, hamstrings and lower back.

Don’t worry about your pace! You may go faster walking than jogging, but this is normal. Your pace should feel comfortable. In fact, you should be able to talk with someone while jogging. Once you build enough stamina, you can start working on your pace.

Drink plenty of water. As Saudi Arabia has a very hot climate, drinking water before, during (if your workout is over 30 minutes) and after your training is a must. A sport drink is not needed, but make sure you eat some carbohydrates and protein afterwards to refuel your muscles. Good after-running foods are whole-grain cereals with yogurt or milk, a banana, a fruit smoothie or a whole-wheat sandwich with peanut butter.

Set goals. Having goals and accomplishing them are the best way to stay motivated. Make sure your goals are feasible. Running a marathon is a great objective, but probably won’t motivate you if you can hardly run for two minutes. So, apart from big dreams, you need to have some smaller sub goals. These can range from running 30 minutes straight or running a 5-K race to losing three kilos or becoming a more energetic person. Also, make sure you reward yourself once you accomplish a goal, such as with a new running outfit, a massage or a sport watch.