How do I get started running in my exercise routine?
411776
Start with a combination of running and walking in the beginning.  A good program for this is the "couch to 5K" plan:  http://www.coolrunning.com/engine/2/2_3/181.shtml\n\nBy the way, you can get a very good workout on the elliptical.  Just keep the intensity up and you can burn almost as many calories as running.  It might be worth trying if you really prefer the elliptical.
1005636
Intervals.  \nDepending on how far you can run now, run for short periods, then walk for a time period equal to or less than the time you ran, then run again, and repeat for a number of times you can handle.  You can progressively increase the run time/distance relative to the walk time/distance.  I've used these types of intervals for running 1/4 miles, up to 8 per workout.  (run a 1/4, walk a 1/4, till you can run a half mile or more at a time.  when you get up to a half mile, you should be recovering in less than a 1/4, so your distance/time ratio will change.  After a while, you can use hard run light run intervals as well (no walking).  These interval sessions will improve your distance endurance rather quickly, so don't be afraid to make adjustments as you go along.  I typically use intervals to increase speed/pace (for 2 mile runs), but in the beginning, you can use them to increase distance while maintaining a slower pace.\nGood Luck!\nSergeant Major Estorga
542917
4-5 times a week.  Anything will work but do the one that works for you.  I personally like aerobics classes. I need both the social to get me there.  Like when one of my aerobics freinds asks where I have been, cause they haven't seen me.  I also need the pumped up feeling I get from the group workout.  howver, my brother needs the solitude of running.  Finding out what works for you is the most important.  \n\nI recommend all beginners start with walking.  It is easy, cheap and quick to start.  Walk like you are being chased.  Not a stroll.  Start with 1/2 an hour a day for a week or two.  then walk for 45 minutes.  Finally try to get it to 1 hour.  If you want to start running try it then.  But go slowly for your joints to build up the cushioning they need. \n\nMorning or night?  Studies have shown that am workouts are more effective but I know I won't do them which makes them much less effective if I don't do it.  I also love running at night.  Where I live it is safe and so much cooler to run at night.  I also do my exercise classes at night.  I am usually awake until 12-1 oclock anyways.  So finishing my gym routine at 8ish is not so bad.  The most important thing is finding the right time and place for you.\n\nThe rules listed above while a good idea would set me up for failure from the get go.  I would never be so disciplined in my life.  I have way to much going on.  It works for some people but I make mistakes and just keep going.  Sometimes in a week I won't get any exercise in.. but the next week I just pick up and keep going.  That is life.  Sometimes I also will eat the whole cake but I just try not to do itthe next time. \n\nWay to go you will feel better in the long run.  Also kudos for trying to find out as much info as you can.  Read it all, everyone has good things to say.  Then use what you learned and make it work for you.  Good luck
391273
well you have got to a good start because you are running however your not running long enough instead of running in a comfort zone of 4 minutes at a time you should start out with a steady pace mile per day key word steady pace if you run a mile and you have to stop you should continue to run a mile until you complete it and then move up to a mile& 1/2 and then 2 total miles a day start out slow and run a minimum of 3 days per week also do not eat any food late at night I'm not sure if you can swim but if you can swim in between the running days swim at least 22 laps lower your calorie intake make sure you use the carbs to your advantage do not I repeat do not overload change your eating habits stop eating fried foods if you eat chicken bake it eat rice without butter and pasta's after 6pm you should not be eating anything but fruit or mabey salad with fat free dressing oh yeah when baking your chicken use olive oil and light seasons and having muscle mass is good it should work to your advantage it sound like U need to strengthen your cardio
699065
Get running!  Get your stamina up.  Start running a few miles on a tread mill or outside and start doing sprinting drills.  One good drill is called a suicide: Go to your school's gym or a park and use 5 small items (cones, balls, rocks) and space them evenly across the gym or park.  Pick a starting point about 10 feet away from the first object and sprint to it.  Without stopping, sprint back to your starting point, without stopping go to the second object, and back to the start until you have sprinted to the furthest (5th) object and you have sprinted all the way back to the start.  The goal of this exercise is to push yourself as hard as you can.  \nCoaches look for players who work hard and are in shape.  If you can push yourself with running until you feel like you are going to die, you will be sure to impress your coach.  If you are in better shape with running and have high stamina, it will be easier for you to perform well with the ball where others who are not in shape will get tired and start making mistakes.
1061359
First of all, you need attitude to do exercise. Humans usually want to do something, but lack of positive attitude towards exercise brings always in saying "Nah, I'll do it next month" and it never arrives that month.\n\nSo, I'll suggest you to do:\n\n1.- Attitude.\n2.- Choose a sport or exercise to do it regularly.\n3.- Set goals ( If you choose running, running 5 miles straight within a month or another realistic goal according to yourself ).\n4.- Buy books or visit specialized web sites accordingly to the sport or exercise you choose to do ( Returning to the running example, you might go to runners.com ).\n5.- Your attitude must gain strength in order not to leave because your bones will sore due to the exercise, or you want to sleep or something else.
427539
I would start by running each weeks (3-4 times). Then, around 4-5 months before the race you should get a plan. One very good source: http://www.runnersworld.com/channel/0,5032,s6-51-0-0-0,00.html\n\nYou can enter your details and this site will give you a train program that suite you.\nGood luck.
1146468
Essentially, you should probably change your routine to twenty minutes a day, four times a week.  You need to give your body time to warm up and let your heart rate pick up a bit.  Good for you for doing fifteen min. per day though!  When most people start a new exercise routine in conjunction with a good diet, you should begin to see slight results within three to four weeks.  After that, it will happen like rapid fire if you stick to your routine.  Good luck!
1045974
Use a pyramaid workout style to get into top shape. Then, if you have the funds, buy a parachute and weighted shorts and tops. Use these and run your five k , try to run close to your pace, then when you do the real thing you will feel much bouncier and ready to run.
93879
the first thing you want to do is check with your doctor to find out how much you can do. once you get older if you are out of shape or if you have certain health conditions they can put you at risk when exercising. once given the go-ahead i recommend having a personal trainer at a gym 2 or 3 times to get a few workouts. eating vitamins and doing cardiovascular exercises always work very well for getting the body toned. running, swimming, biking, and using exercise machines such as an elipitical are very good methods of cardiovascular exercise. if you also want bigger muscles than you want to start slow and build it up (again, a personal trainer is always good because they can show you how to lift and life in a safe manner). books with lifting exercises work well too. You would probably want to start with push-ups, sit-ups, pull-ups and chin-ups, and cardiovascular. After a while you could increase the intensity and amount of exercise you do.
222534
All the services have basically the same drill regimen. Start running/jogging. You'll want to be able to do three miles minimum without getting exhausted. Pull ups, push ups, sit ups/crunches, and stretching. Do what you can... you'll get the real exercises once you're in basic training.
649754
Run/jog. When you get tired, walk for the same amount of time your ran, then run again. When you can do a couple of miles that way, work on extending your runs while cutting down the walking.\n\nBe sure to stretch out after you run to keep from getting sore.\nSee if your local library has Bob Anderson's Stretching book.
103127
1. Get your hands on one of Jeff Galloway's books. He has a very sane approach to running.  You can probably find one or more of them at your local library.\n\n2. Find a local running club. They either have a program to help you, or can point you to some place that does. It's also easier if you have someone to run with.\n\n3. Ignore about 90% of what you read here.\n\nhttp://www.amazon.com/gp/product/0936070277/103-7968513-0327010\nhttp://www.amazon.com/gp/product/0936070250/103-7968513-0327010\nhttp://www.amazon.com/gp/product/0964718731/103-7968513-0327010\nhttp://www.amazon.com/gp/product/1841261661/103-7968513-0327010
59579
Alternating is a great way to go. You walk for one minute, and jog for one minute, then walk for one minute, and run for one minute.\n\nAt first you may need to build up so, try walking for three minutes, and running for 45 seconds, brining the times closer until you can do one for one minute, and the next for one minute. Then, build to two minutes, and so on.
109734
The answer by “szup” is a good one.\n\nI also found that when I first started with the treadmill it was best for me to walk with a 3 to 5% incline at 3 to 5 on the speed until I was ready to run. You have until April so try that for a week or two then begin the running. You should progress very rapidly given your age so keep pushing yourself. In regards to your cramping, that will occur in all of us if we do not do a proper warm up. What happens without a warm up is that when you begin your workout your muscles will call for oxygen very rapidly but they are not acclimated to receive it efficiently so the say, now way pal, I will stop you right here and now. They usually win. Also, you must have the proper diet to be a good athlete I do not suggest a weight loose diet plan as that will work against your efforts.\n\nSo stretch, warm up usually on mile at an 8 to 10 minute pace. When you get ready to train hard send me an email I have some very good ideas for you to get you up to speed in time for your track team. I train often each summer non competitively but trust me I can compete with the best of them in the 800 meter on down.
146732
1.For every four months start a different speed.\nJanuary,February,March,April: Walk\nMay,June,July,August: Jog\nSeptember,October,November,December: Run\n2. Do each speed for about 2.3 miles each day.\n3. On the morning of the triathlon: Wake up early enough to run 3.1 mi.  \nI hope this helps.  It helped me out in cross country.
907447
You need this: Consistency.\n\nAll you have to do each day is to jog/run 5 minutes. Gradually increase the amount. For example today you will run for 5 minutes. The next week you will run for 10 minutes and so on and so forth. Remember try not to stop because you will lose your momentum (or the strength) to continue running after resting. However you get really tired and you legs or hands aching, stop! Don't torture yourself. That means you haven't reached the right amount of stamina to do the work.