
The First Step to Running
Your Heart will love it. Running even five to 10 minutes a day at a low pace can drastically reduce your risk of dying from cardiovascular disease, says the journal of the American College of Cardiology. The chief goal is to avoid injury. “Most injuries occur from running too far, too fast,” says Nate Wallack, manager at Runner’s Den, 6025 N. 16th St., a Phoenix family business started in 1978 by his father Robert “Rob” Wallack.
Over the years, Runner’s Den has organized training programs and sponsored races for thousands of runners of all levels. “One thing new runners all have in common is that it is going to take a while to become accustomed to spending that much time on their feet.” For that reason, he likes time-based training for beginners. “There’s nothing wrong with taking some walking breaks if that’s what helps make the workout more comfortable,” Nate Wallack adds. “The goal in the early stages should be keeping your heart rate up for the amount of time you’ve committed to and getting a feel for where your limits are. “Running is such a great sport because it can be made specific to the individual. The key is finding the goal that’s going to work for you.

BEGINNERS GUIDE TO RUNNING
• Start with a 15-minute brisk walk 3-4 days a week. Add 5-10 minutes until reaching 35 minutes at a relaxed pace. • Been off the grid? Walk for two weeks or do aerobic exercise 30 minutes per day 4-5 days a week before running. Increase running no more than 10 percent per week. • Set short and long-term goals — a huge motivator for runners of all levels. Try setting a new PR (personal record) in a specific race or distance. Track your progress.
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