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Tips for Beginning Runners

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You may want to get fitted for running shoes to protect your feet and knees.  Apply sweat-proof sunscreen before running outdoors; nothing kills an after-run high faster than a sunburn!

After a 5-minute walking warm-up, try a 1-minute run/ 5-minute walk interval.  Repeat this for 5 times and you have a great 30-minute workout!  Gradually increase your running time while decreasing your walking time until you can run 30 minutes without walking.

Many new runners experience shin splints, cramping quads, or sore hips from going too fast or doing too much too soon; ease into your new activity.

Rest allows your body a chance to rebuild and recover.  If you don’t allow yourself rest time you might feel sore, tired, or sluggish.  When you’re first starting out, it’s a good idea to have at least 1 rest day in between each run.  Use this day for weightlifting or your other favorite exercises!


**Need less impact?  Try running in our pool!

Kathie Brown

Certified NASM and AFAA Personal Trainer. Over 20 years experience. Specializes in weight loss, athletes and women body building and leaning out. Crossfit athlete, trains and competes in Crossfit competitions. Took the L1 Crossfit course and completed the judges course. Enjoys working with all levels and body types and loves seeing her clients get stronger and feel confident.

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