So You Wanna Be A Runner?

It is my belief that almost anyone can become a "runner". My goals when I began the transformation to a "runner" a year and a half ago were to lose weight and be able to run in a few races.

Let's take a look at how and why you too should get into running.

1.  Running is a Great Way to Lose Weight
     If you walk a mile you can burn about 70 calories; run a mile and you can burn about 100.
     While these numbers vary depending on your weight and age, it's obvious you'll lose
     faster by running. One reason running burns so many calories is because of the amount
     of large muscles being used. By using these large muscles, you'll burn calories when at
     rest while your muscles recover. Lastly, running gives you more energy to be able to
     accomplish more in all areas of your life.

2.  Anyone Can Run a 5K!
     Why running a 5K is so great:
        - Feeling of accomplishment when you cross the finish
        - Meeting other runners
        - Great way to raise money for a cause
        - You usually get a pretty good t-shirt

     Hints for running your first 5k...
        - Don't run every day. If you try to go every day there's a greater chance of fatigue or
           injury. Start with 20 minutes 3-4 times a week. As your endurance level increases,
           you can up the time and/or mileage.
        - Don't worry about pace or time. Once you've run a few 5K races you can start going
          for a personal record. Until then try to make running straight for 30 minutes your first
          goal. Be happy about any time for your first race. Passing the finish line is the best
          part.
        - Invest in some good shoes. Your feet are the most important parts of your running
          effort. Take care of them. Don't go to a store where you can buy groceries to get your
          first pair of running shoes. It is worth the money to get the only equipment you'll really
          need. I suggest a specialty running store like Fleet Feet or Run-On, where trained
          runners show you what kind of running shoe will fit your feet.

     Example of an 8-week training program for your first 5k:
                  Mon         Tues        Wed        Thurs        Fri            Sat                 Sun
Week 1     Rest      1.5 mi run      Rest     1.5 mi run     Rest      1.5 mi run      20-30 min jog
Week 2     Rest      1.75 mi run    Rest     1.5 mi run     Rest      1.75 mi run    20-30 min jog
Week 3     Rest      2 mi run         Rest     1.5 mi run     Rest      2 mi run         20-30 min jog
Week 4     Rest      2.25 mi run    Rest     1.5 mi run     Rest      2.25 mi run    25-35 min jog
Week 5     Rest      2.5 mi run      Rest     2 mi run        Rest      2.5 mi run      25-35 min jog
Week 6     Rest      2.75 mi run    Rest     2 mi run        Rest      2.75 mi run    35-45 min jog
Week 7     Rest      3 mi run         Rest     2 mi run        Rest      3 mi run         40 min jog
Week 8     Rest      3 mi run         Rest     2 mi run        Rest      Rest               5K Race!

When's your first race??