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How to Go From Sedentary to Running in Five Steps

zenhabits.net — Today, I ’m going to give you my advice (as an intermediate runner, not an expert) on how to go from sitting on the couch to being a true runner. I won’t say that it’ll be easy, especially in the beginning. But I will say that it won’t kill you (assuming you don’t have major health problems) and that it will get easier and even fun

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MrBabyMan 110 days ago, made popular 109 days ago

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kuz2r, on 06/24/2008, -3/+34It is funny that in order to get into running you need some zen. I tried running many times and hated every minute of it. I can make a top ten list why not to run. I settled on playing hockey and I love it. Sorry runners, some of us do not have it. Respect.
- PabloIV, on 06/25/2008, -0/+6I can't run 400 meters without grasping my side and gulping for air.
  
  That's why I swim, lower impact, water keeps me cool, and for some reason I have much more stamina in the pool
  - Syphon8, on 06/25/2008, -2/+8Please tell this to all the swimming douchebags in my school who're insistant that swimming is the hardest sport in the world. They constantly talk down about wrestling, football, hockey, track.
    - maldovix, on 06/25/2008, -0/+4it can be. it just depends on how you do it. endurance swimming, cross country skiing and rowing are three sports that require not just the use of but the full input of just about every major muscle group in the body. your speed is determined by the lowest common denominator.
      
      the act of running has a sort of baseline pain threshold associated with simply keeping at least one foot off the ground at all times (the demarcation line between running and walking). swimming can be done at any pace and level of taxation on your body.
    - Syphon8, on 06/25/2008, -9/+1Rowing does not require the use of every muscle in the body by a long shot.
      
      And just because something uses every muscle in the body, doesn't mean it's hard. Swimming is never taxing on the body.
    - Shipyaad, on 06/25/2008, -0/+11Are you suggesting that high school football players don't have a penchant towards douchebaggery? A douchebag is a douchebag; doesn't matter if he's a jock or a band nerd...
    - Syphon8, on 06/25/2008, -4/+1At my school, the only douchebags are the swimmers.
    - xxpor, on 06/25/2008, -3/+7@syphon8
      
      "Swimming is never taxing on the body."
      
      are you ***** kidding me? try doing a 500 yard swim in 5:30. Or even a 50 yard in under 27 seconds. Oh, that's right, you probably can't.
    - Shipyaad, on 06/25/2008, -0/+8Re: swimming/rowing not being hard...
      
      You're just being ridiculous. Rowing is one of the most intensive full-body workouts there is, and swimming is definitely taxing on the body - not high impact, but tell any competitive swimmer who does 11,000 - 14,000 yard daily workouts that it's not hard on the body. Rotator cuff injuries are very common among competitive swimmers.
      
      Sounds like you're being the douchebag here, and all those conversations you've had with swimmers probably went south because of your own attitude, which seems to be, "your sport is easy." Get a clue. Tell you what, since you're so sure of yourself, try the following workout with one of these douchebags:
      
      2x500 pyramid sets, (freestyle, 100, 200,etc)
      10x200 mixed (50 yds free, breast, back, fly)
      20x25 freestyle, sprints, 30 sec rest
      1x500 freestyle
      2x100 pyramid sets - sprints, freestyle (25, 50, etc)
      40x25 freestyle - sprints, 30 sec rest
      1x200 freestyle cooldown
      
      See if you can a. keep up, and b. honestly tell him that it's not a brutal workout. Hell, it's only 10k. Should be a cakewalk, right?
      
      The hardest thing in the world is that which you care about most. Any successful musician, actor, athlete, businessman, professor... basically anyone who's really, REALLY good at what they do knows that it's a lifelong effort for marginal gains. Don't be so sure of yourself, especially when you probably don't know what you're talking about.
    - Syphon8, on 06/25/2008, -1/+1There sport isn't easy, just not as hard as the other ones. It's still rougher than walking, or like bowling.
      
      And I never said rowing wasn't hard, it's damn hard, you just don't use every muscle in your body. Havers of max VO2 rates, cross country runners, cross country skiers, rowers, not swimmers.
      
      So yes, my argument basically does come down to that swimming is the easiest sport I would actually consider a sport.
    - PabloIV, on 06/25/2008, -0/+1Yeah also, I'm not swimming for speed, I'm swimming for exercise. If I was swimming for speed I'd probably wouldn't be able to get out of a 200m medley alive :P
      
      Swimming is hard, Water Polo is hardest.
- jerichobp, on 06/25/2008, -0/+23I can relate, but it's cycling for me. I can barely run two miles, but I can stay on a bike for like 5 hours and not feel a thing.
  - gdehms, on 06/25/2008, -0/+2Different muscles being used / muscles being used in different ways, I guess. My dad bikes like a champ, but when he started running he ran into big difficulties. Now he's running half marathons.
    - xtrench, on 06/25/2008, -0/+1He's right. I've been running for 14 weeks now and I can run now for 40 min. A few weeks ago I figured I'd ride my bike after 8 years of not riding, I had a hard time riding up hills and cycling for long periods. It was a bit of a shock to find out that all that running didn't do much for my riding stamina.
  - ufia, on 06/25/2008, -0/+1I've been running after my bicycle for 2 miles once. I'm never feeding it Meow Mix again.
- bdbr, on 06/25/2008, -0/+14I've been running for a year and a half and I still hate it. No, its not "fun". Neither is being overweight.
  - rpgmaker, on 06/25/2008, -0/+1Why do you people think that you "need" to run anyways? Is not like everybody will like it. It works for some people and it doesn't for others. Geez, it seems like everybody takes running as a big deal since Forrest Gump.
  - AlexanderBlue, on 06/25/2008, -0/+1My wife and a friend of mine got into running about two years ago. I stuck with it when it still seemed like hard work because I found I could cover 45-60 minutes of heavy-duty technical reading without falling asleep if I was running on a treadmill.
    
    There were three things that helped me stick with it:
    1) I initially selected a slow pace (started at 4.5 mph) that I could keep up for for 10 minutes. I've been increasing the pace, but I'm still not a fast distance runners, and I don't care. I run for me.
    2) I do "ten and ones" - run for 10 minutes, walk for one minute, repeat.
    3) I signed up for a couple of 5Ks (which now are no big deal) and just completed a half marathon. Having those goals made me come up training schedule to make sure I'd be capable of running the 1/2.
  - stfucupcake, on 06/25/2008, -0/+1I love running. It's my daily crack.
- eSentrik, on 06/25/2008, -0/+1Running is a bit boring for me, although I do it sometimes when I feel like I have been a bit too lazy recently. I would rather put my efforts into something more productive like a sport. In a sport you are running/swimming/skating for a goal - to win. Running just for the sake of running isn't very appealing to me.
- Griminald, on 06/25/2008, -0/+0Exactly. I "find the warrior" within me while inline skating and playing roller hockey. I never have to worry about boredom when my exercise involves hockey. ;)
jupaneanu, on 06/24/2008, -2/+9Whatever you say, running makes all the difference in the world, I tried it for a month or so and I felt great, then I had to stop for various reasons, but I plan to start running again next week.
- cyrix, on 06/25/2008, -0/+4Same here. I pushed it too hard initially doing about 5-6 miles a day and ended up with stress fractures since all I ran on was city sidewalks. I had to take 6 weeks off. Running isn't easy, it can be painful and uncomfortable, but for some reason I just keep wanting to run more and more. I really can't explain it.
- NuclearFalcon, on 06/25/2008, -0/+4Just take it easy. Whenever I start running again after being sick I always get pains in my knees and stuff. Make sure to pace yourself like it says in the article.
HeatherH88, on 06/24/2008, -1/+15I'd love to run if it didn't hurt my knees so badly... luckily, the eliptical seems to give me the same work out with less impact. It's only been 3 weeks, but I'm up to 3 miles per run now! =) Of course, being out in the elements would probably be far more difficult!
- marx2k, on 06/25/2008, -0/+3I own a Precor elliptical and love it, but there is something about running which the Precor simply doesn't give. Running also hurts my knees if I run on road/sidewalk, but I can run for an hour on grass and not have my knees hurt if I do it every other day. I used to do this for years every spring/summer/fall up to this year. I sort of can't will myself to do it this year, though I have a 3 day on, 1 day off elliptical training routin going at an hour a piece.
- Calcularius, on 06/25/2008, -0/+3Thank you for pointing this out.
  Running is generally NOT GOOD for overweight people. I know from experience. I dropped 80 pounds running, but nearly destroyed my knees, ankles and lower back. If you are overweight by more than 20 pounds, you need to drop the weight with low impact excercise BEFORE trying to do any serious running.
  - HeatherH88, on 06/25/2008, -0/+3Well, agreed in most cases.
    
    Personally, I'm 5'5'' and 128lbs though - for me, its just a hereditary thing. My dad has always had a lot of knee problems... not from old injury or anything.
    
    But still that's a good point to make - it can be harder on the joints, the more weight you're moving. =)
- NuclearFalcon, on 06/25/2008, -0/+3I remember always getting knee pain when I ran. Go to a good running store and the right shoes can help a TON.
MattJF317, on 06/24/2008, -3/+15I'm an intermediate runner also (on digg?!? lies!) and I'd add/stress 3 things:
1. Start easy and increase by 10% per week when you think you're ready
2. PACE YOURSELF. As slow as it may seem, pace yourself so that you can have a conversation with another person while running (which is why running with someone helps). I'm not kidding about this. Wiki aerobic and anaerobic if you want to know why.
3. Push through the tough parts in the beginning. Commit to 6 months, push yourself through 6 months, if after that you decide running's not for you, then quit. You won't want to quit.
- V3NOM, on 06/25/2008, -0/+2I run cross-country, and though my workouts are generally faster than what you described in #2, you're right on every other point.
  
  As someone who has had two broken foots (left foot first year, right foot second year), I've persisted and learned along the way that consistent running beats uneven running every time. If I run 40 miles by running within 5-7 miles each day, I'll be in better shape and less likely to injure myself than if I run 45 miles in one week by running 12 miles, taking a day off, than running 11 more, etc.
  
  It may sound ridiculous, but running is a lifestyle rather than a pastime. Extremely rewarding, but equally difficult at the same time.
  - MattJF317, on 06/25/2008, -0/+1Cross-country is virtually a sprint if you train for it, it's a different kind of running.
- sgtbutterscotch, on 06/25/2008, -0/+5I definitely agree with the pacing bit. I just started jogging a couple weeks ago around my neighborhood which has lots of hills out of deciding sitting on my ass all day is not a good thing, I always thought that running didn't agree with me, because after like a minute or two of intense aerobic exercise I would always feel incredibly exhausted. But since I've realized that pacing is key, I am now able to run 25 minutes at a time, which probably seems weak, but I consider pretty sweet since I never knew I could go that long. And even though jogging seems really slow, its pretty peaceful and can be a good time to be introspective or just listen to music. I find it easier just to run on my own terms that to just follow some structured setup.
  
  Also, I'm not sure if this just me, but I suggest not running on roads where this heavy traffic or construction beacuse the fumes can make phlegm really thick.
  Also, stretch before you go. It definitely eliminates shin splints. And you should probably stretch after too.
  - kuhlmeye, on 06/25/2008, -0/+1"And you should probably stretch after too."
    
    Correct! While stretching before a run(or workout in general) can help prevent injuries, stretching afterward is what helps improve flexibility.
schnikies79, on 06/25/2008, -13/+3Running is life! Everything is else comes in 2nd place.
- follower64, on 06/25/2008, -0/+6Yeah, I saw that bumper sticker on a Yaris, too
- beatleman, on 06/25/2008, -1/+3Apparently coherent sentences come in 3rd place :-P.
  - schnikies79, on 06/25/2008, -0/+4I deserve to be dug down for a typo like that...
    
    lol
Firemeboy, on 06/25/2008, -1/+26As long as those 5 steps are taking very quickly, you're running!
RunningboardV2, on 06/25/2008, -1/+16As an intermediate runner, let me tell you this....... music, especially inspirational/upbeat stuff, can make the world of a difference.
- marx2k, on 06/25/2008, -1/+3I noticed, for myself, that I run better without any music (most of the time). Without music I can concentrate on my breathing and time my running accordingly. Also, lack of music (and especially when it's quiet outside and you're not running through traffic) brings on an amazing calm about 20-30 minutes into my run. It's like meditation without having to sit still and meditate :)
  
  Personally if I am to have music while running, nothing beats dark drum and bass or psychedelic trance :D
- tuned2chords, on 06/25/2008, -0/+2I wouldn't say music makes the difference. In 7 years of running, I've only run with music twice and hated it both times. Then again, some people say it takes your mind off the pain. Personally, I think it makes your work less without realizing it.
  
  Also, I hear a lot of cyclists argue that biking is better on the knees. What this article misses at entirely is stretching. Take some time before and after each run to stretch. I stretch for 15 minutes before and after, so I don't afford myself any room to take time off for injury. Anyway, take a moment to stretch 20-30 seconds on each muscle.
- giloron, on 06/25/2008, -0/+1Music Bad!
  As a cyclist, one of the biggest problems on the trail is all of the walkers, joggers, and runners listening to music. I announce myself fairly loudly as I approach, but music makes it hard for them to hear.
  
  If you must listen to music, please do so at reasonable volumes, and make sure your ear buds don't block out all other sound.
- pkam, on 06/25/2008, -0/+2I agree. If anyone is looking for fixed-bpm tracks, check out this podcast.
  
  http://www.djsteveboy.com/podrunner.html
  
  I find it easier to maintain my pace with the podrunner tracks.
fxu1989, on 06/25/2008, -12/+5Is this really necessary?

A list on how to start running?

It's not that we don't know how to run, it's that we're too ***** lazy to do it :] ....
- marx2k, on 06/25/2008, -1/+4Seriously, some people (myself included) don't know not to just dive head-long into a running routine. People pretty much need to be told to start easy. I never do. Luckily I didn't blow out my knees but damn did they hurt for a while.
  What I'd also like to see a good article on from someone who runs a lot is running techniques in the sense of how to land on the foot, at what point to bend the knee, how to tell if you're landing the foot correctly, correct footwear, etc. That can be very informative for beginners and help prevent serious injuries.
- cJw314, on 06/25/2008, -1/+2It's not a list, dumbass. Read the article.
digggggggggg, on 06/25/2008, -4/+881. Pull fire alarm

There you go. Everybody's running now.
- dsmx, on 06/25/2008, -0/+2Visions of the fire drill at springfield nuclear powerplant come to mind.
  - cvindustries, on 06/25/2008, -0/+2I was thinking velociraptors myself, but that'll work.
Hetman, on 06/25/2008, -4/+2I do not know. I walk about 3/4 of a mile to work and 3/4 mile back home every weekday. Thats not counting walking everywhere else, it is basically my main form of transportation. I think I would have to start off running at least at 5 minute intervals if not like 15 or I would be so bored out of my mind I would stop doing it.
ThePlan, on 06/25/2008, -1/+17www.mapmyrun.com
- V3NOM, on 06/25/2008, -0/+1I use it to figure out distances all the time.
- billflu, on 06/25/2008, -0/+1I used to use that site. Now I use "My Maps" on Google Maps.
  
  http://maps.google.com/maps/ms?ie=UTF8&hl=en&msa=0 ...
jtbell04, on 06/25/2008, -2/+7I don't find much of that "zen" crap in running (I run ~12k/day), but I do feel uneasy if I miss a day. Here's my protip: listen to music, or even time your run to the music. I started out running 24 minutes and 50 seconds at a time, because that's the length of two Hungarian Rhapsody no. 9s. That was about a year ago.
- WriterSD, on 06/25/2008, -0/+1That's how I started running. I'd time myself by song rather than minutes. It was much more fun. :)
- w00tfest99, on 06/25/2008, -1/+2I disagree. I think people are too connected these days, running/cycling are my ways of disconnecting and relaxing. Also, doing these activities while listening to music can be dangerous because you can't hear your surroundings.
Tribunis, on 06/25/2008, -12/+4President Bush should read this.

Maybe then he'll run out of office.
bigsteve3OOO, on 06/25/2008, -11/+2step one realize you are a fat lazy piece of crap.
step two start to exercise slowly
step three increase your exercise while reducing you feed rate
step 4 realize you are a skinny piece of crap
step five drink heavily.
rolf, on 06/25/2008, -2/+4Wow, running in only five steps? It usually takes me five minutes walking to get warmed up enough to start running, like a few hundred steps:)

(Btw, if you want to get serious -- Timex sells heartrate watches for very reasonable prices. They are good to know when you are slacking or really pushing yourself. Sometimes it's hard to tell.)
- follower64, on 06/25/2008, -4/+1Thanks for that little ad, Bruce Banner appreciates it.
  - trispear, on 06/25/2008, -1/+0Your welcome. I admit some bias towards Timex because I never went wrong with their Ironman series.
    
    There could be others out there (Casio maybe?), but I got my last HRM at Target and didn't see any competition on the shelves.
    - follower64, on 06/25/2008, -0/+1I could actually *hear* that go over your head.
- marx2k, on 06/25/2008, -0/+1If you're going to get a heart rate monitor, I'd suggest a Polar HRM. The ones not made in China are actually built well and last a long time. Don't fall in for the calorie counting monitors and ***** like that. Just get the base model that monitors heart rate and gives you an average at the end of your workout. That's all you'll need. What I noticed is that in the beginning of the running season I average ~165 bpm throughout an hour-long workout, but by the end of the season I average ~145 bpm. My resting heart rate drops from ~70 bpm to 60 by the end of the season. It's great to get biofeedback and track yourself getting healthier
  - trispear, on 06/25/2008, -0/+1I've had a Polar HRM a while back (5 years or so). It lasted okay, but the battery in the chest strap nor the battery in the watch were user replaceable so I didn't recommend it to others. Has Polar changed this? The only reason I bought a new one was that having the battery changed cost as much as my new watch (going by the old literature, back when HRM watches were expensive).
    
    I know the Timex I bought last year, both items just take regular watch batteries easily accessible.
spriggig, on 06/25/2008, -7/+6Think a minute. We evolved to walk long distances (nomads) and run short distances (hunting) --in both cases on dirt in bare feet. Now we "think" it's a good idea to run long distances on concrete in shoes for exercise, why exactly?

Walking is the best exercise--maybe it's not cool, but you can do it for your whole life and not blow out your knees.
- LucidDr34m3r, on 06/25/2008, -0/+2My good friend was really into barefoot running for a long time. I thought it looked painful, but he claims his fee toughened up. Still, I wouldn't want to do that. In general I feel the shoes are the positive part of the list you made up there.
- NathanielJ, on 06/25/2008, -0/+6Walking is only exercise if you're 150 pounds overweight. The rest of us like to have something to do too.
- marx2k, on 06/25/2008, -0/+2Walking doesn't get me to within 85-90% of my target heart rate. Running, bicycling, swimming, elliptical training however, does.
- inkyblue2, on 06/25/2008, -0/+5i've read theories that we evolved hairless specifically so we could run down prey by wearing them down over a long chase. critters are faster than people but they overheat quickly.
- tamman2000, on 06/25/2008, -0/+1I have read a lot of theories on our bipedal nature lately that suggest it is for the greater running endurance it affords... A human in decent shape can chase a herd of just about any animal until the weakest member of the herd will collapse from exhaustion...
  
  humans were born for distance running...
kmccormi, on 06/25/2008, -2/+13I prefer swimming 9 times out of 10. I don't feel the oppressive heat nor do I feel myself sweating. In addition, it is the most low-impact cardio you can do for your body, and works a large percentage of muscles in your body.

I'm a very athletic girl - I played numerous sports throughout my entire life, but I find running for running's sake incredibly, incredibly difficult. Put me on a field with a goal in front of me and some teammates and I could run hard and fast and long, and put me in a pool/the ocean and I can swim for swimming's sake, but I simply can't stand to regularly run.
- marx2k, on 06/25/2008, -0/+1I prefer to swim as well. However, not everyone has access to a pool and a lot of people also don't want to be seen in a swimsuit :D
- NoData, on 06/25/2008, -7/+2Whoa whoa whoa whoa.
  
  Whoa.
  
  You're a girl?
- BertEatsDirt, on 06/25/2008, -7/+2I'm with NoData. Buried for inaccuracy.
- ell0bo, on 06/25/2008, -1/+1The best shape I've ever been in my life was biking an hour a day, and running an hour a day. After that, it was when I went through my swimming kick (lived at a complex with an indoor pool). Maybe I was doing it wrong, but swimming never seemed to push me like running does, however my joints weren't as sore most of the time. A good mix of running and swimming would be best I presume. I do miss swimming.
  
  So... come to PA often? (sorry... had to be a dick)
SamPollock, on 06/25/2008, -0/+1Running partner? ok? I tried that and it only made me feel intense cramps and so much self doubt about completing thee run that I ended up not running at all.
- NathanielJ, on 06/25/2008, -1/+7Then you need to find a better partner; someone that you don't feel so self-conscious running with.
  
  The trick is to find someone who's a worse runner than you, so that THEY feel self doubt and want to quit, and you feel better about yourself.
  - KJSatz, on 06/25/2008, -0/+1So wise!
- FlynnRocks, on 06/25/2008, -0/+1You better keep thinking that way!!!!
  but your partner actually sounds like a great guy, possibly the greatest man on earth.
- Bersy, on 06/25/2008, -0/+0Find a running partner that is willing to run at the same pace as you. I run with my wife, who started long before I did. She keeps my pace though, because she knows it will motivate me to keep it up.
geoncoder, on 06/25/2008, -0/+8I just finished my first 5K here in Syracuse (Corporate Challenge). My goal was to finish without walking. After training for 8 weeks with small increments of improvement, I met my goal. To be honest, I hate running. But the feeling afterwords is great.
AEdgett77, on 06/25/2008, -1/+45ks are not always fun...
especially when youre doing them competitively
- Syphon8, on 06/25/2008, -0/+3Ya, 5k is a little fast for a long run.
- stfucupcake, on 06/25/2008, -0/+1If it's not fun then what is the point?
  
  ***** competition if it stresses you out.
docrates, on 06/25/2008, -0/+7Here's why running didn't used work for me:

I didn't know what to do with my brain!!! Even music wasn't enough to get my brain off of the "when is this ***** going to be over?" mode.

Here's why running does work for me now:

I started listening to audiobooks while running (mininova.org is your friend). After a week or so, when your body doesn't itch or hurt anymore you can just listen to the thing and the running is just background motion. I've been running without a hitch for many months now.

If that doesn't work for you, find a sport you like. I play racquetball. 4 games, 60 minutes, 700 calories. It goes by really quickly. No will power required. The hard part is finding someone to play with. Thus the running.
- marx2k, on 06/25/2008, -1/+1The only problem I have with that is that for me, when I am working out, my attention span drops to about 3 to 5 seconds. I think that's why I'm able to run without any stimulation whatsoever. If I tried an audiobook, every sentence would be forgotten before it was even finished. :/
- unknownpoltroon, on 06/25/2008, -0/+1Same here. I used to hate exercise, not from the effort, bu from the boredom. I figured out, audio books for outdoor exercise, and e-books for the gym, or on my home exercise bike I can use my laptop.
trer, on 06/25/2008, -6/+101. Commit crime
2. Call 911
3. Wait until police arrive
4. ????
5. RUN!
6. Profit
- follower64, on 06/25/2008, -0/+31. Pin CP to your chest
  2. Call Pedobear
  3. Wait until he arrives
  4. ????
  5. RUN!
  6. Profit
Vocifer, on 06/25/2008, -3/+37Step 1 right foot
Step 2 left foot
Step 3 right foot
Step 4 left foot
Step 5 right foot

accelerate to ~8mph by Step 5. Congrats on running!
warholsbluecat, on 06/25/2008, -5/+24Digg, I friggin love you.

After reading the link I decided to check my area (baltimore) for a 5k, and stumbled upon a whole event in October. This October will mark a huge anniversary in my life as I became very sick in October 2007 with severe bipolar and anxiery issues that I had been dealing with for a decade and was sick for months before finally getting the proper help I needed. I almost died and I had gotten to be 235 pounds. After I got treatment I decided I needed to get in shape and the past 6 months I have gotten down to 190 and feel and look (not to be vain) great.

October 7th I am getting my first tattoo to remind me of what I overcame - It's a phoenix from the cover of Soulfly's Primitive with flames going up the top part of my arm - and I am going to run this freakin race on that weekend.

The next three and a half months I am going to up my training and get that marathon done.

And subway works too - seriously :)

Also, check my myspace - same username - (don't have a facebook cuz I am a lamer) because I am looking for some Baltimore people to come on down to a shop my friend owns called tattoed heart - he is going to give a group discount.

Thanks again Digg - This really has given me something to look forward to. Unless it rains. Then I will be pissed. And wet - but mostly pissed.
- follower64, on 06/25/2008, -0/+16Ohmygod-- It's fatloser's archenemy, *****
- marx2k, on 06/25/2008, -1/+3Subway uses HFCS in their bread.. just putting that out there.. :)
  - kd420, on 06/25/2008, -0/+2Of all the things to say to a post like that....whatever, i dugg you anyways
  - lolwutpear, on 06/25/2008, -1/+0oohh, when i read it i thought he meant taking the subway to work. because it forces you to walk to and from the station and if you don't drive to work then you might not need a car, then you'd end up walking/biking everywhere and...
    god, i can't believe i thought that.
- KJSatz, on 06/25/2008, -0/+1Go for it!
- ValShecht, on 06/25/2008, -2/+1I don't understand why you americans think that Subway is good, I've visited your country and it's freaking junk !
  Can't you cook your own meals? everything is so greasy and disgusting .
  I'm From the freakin` middle east, and our diets are so much better then yours.
ChronicColonic, on 06/25/2008, -3/+1Run Forrest!
http://www.businesstravellogue.com/files/2007/08/f ...
LZeppelinJ0, on 06/25/2008, -2/+18OK I can attest that this definitely works. I HATED HATED HATED even the thought of running, but I knew I was pretty lazy and just sort of contributing to the growing obesity epidemic. Was always coming up with excuses like "I'm just not a runner," or "this or that hurts a lot," "I just don't have enough time," or "the weather is too *****." Things like that... Then one day I saw some girl running in a full-on Blizzard and she looked like she was loving it and I thought to myself, WTF is my excuse if this girl is out here in the middle of a Blizzard to get some exercise?

So in the dead middle of winter I pretty much did was this article is stating. I would jog very short distances at first, maybe a mile tops, but would finish no matter what, 5 days a week. I also cut out fast food completely, as well as soda since these 2 things are hugely toxic to your body. I still eat like *****, so I haven't cut out "the good stuff" completely, but eventually I was able to increase my running lengths so I run about 8 miles a day, and I've finished a Half Marathon better than the middle of the pack. It's awesome.

My 5K times are down below 20 minutes, and I'm in pretty damn good shape now and it feels great and people have definitely noticed the results.

So I definitely dugg this article, even if you're the fattest of the fat and have asthma and other crap, there is still no excuse for getting up and giving it a shot! Seriously, excuses are the only things stopping you.

Oh, cool little tool: http://nikeplus.nike.com/nikeplus/ if you have an iPod
- brightscreamer, on 06/25/2008, -5/+2Nike uses sweatshops to make their products. Purchasing anything made by Nike makes you a cool little tool.
- jeykB, on 07/06/2008, -0/+0why the hell is everyone talking like a mile is really short?!, Ive been trying for 8 days to run and i can go 4 minutes without stopping then i walk for a minute run for a minute like that till the mile is over. Im feeling better physically, but running for the full mile isnt possible for me i just get so tired and worn after a few minutes of running. a post above said he STARTED running 24 minutes at a shot. omg you guys are supermen!!
herschman321, on 06/25/2008, -0/+1runningmap.com is a great website to map your routes.

Also some more advice would be get a running log and log every run you do. It motivated me a lot! I use Nikerunning, but there are a bunch out there.
DMBmelch, on 06/25/2008, -0/+6I started running almost a year ago now. I never thought I could do it. I was out of breath in less than a quarter of a mile the first time out. I kept with it though. Now I just finished my first half-marathon, I'm 20 pounds lighter, I fit in old clothes I haven't worn in years, and my energy level is through the roof.

It gets easier and more fun every time you try it. Go start today. Seriously. Right now.
plimpton777, on 06/25/2008, -0/+3The high after running 30 minutes is better than cocaine (so I hear). Dugg for cardio.
- trispear, on 06/25/2008, -0/+1Any exercise that gets your heart rate up really high and stays there will do that, actually. Biking, rowing, etc.
  - plimpton777, on 06/25/2008, -0/+2I did cycling for 2 months while my shins healed. While I can get my heart rate up to 160 or so on the bike, it still doesn't hold a candle to the runner's high.
    - trispear, on 06/25/2008, -0/+1I had "runner's high" from many activities however many people are different. It's easier for me to get it from cycling than running (the best is a moderate slop up a mountain).
      
      http://en.wikipedia.org/wiki/Endorphin#Runner.27s_ ...
      "Workouts that are most likely to produce endorphins include running, swimming, cross-country skiing, long distance rowing, bicycling, weight lifting, aerobics, or playing a sport such as Ultimate Frisbee, basketball, rugby, or American football."
onux16, on 06/25/2008, -0/+0spriggig, I beg to differ about walking for life without blowing your knees out. I walked for almost five hours straight (an unusual story in itself), I must say that, for a guy who is fairly active, my feet, shins, and hamstrings took a serious beating. Then again, I could have worn better footwear... or gone barefoot.
tweetsa, on 06/25/2008, -6/+1this is true, about a month ago I was 300 pounds and I started running about once a week. Now i'm 150 pounds, lean as hell and I win marathons all the time
- NathanielJ, on 06/25/2008, -1/+7I was 893 pounds yesterday, I ran once for 6 minutes, and now I'm 145 pounds and have two dicks.
- LanceUppercut, on 06/25/2008, -1/+1I started running, and now I can see my dick again without using a mirror. Also running added at least 3 inches, but for me, I was already pushing a foot and a half, so now I have to wear a figure 8 contour shaped cup to wear capri shorts.
Syphon8, on 06/25/2008, -1/+2It seems to me that the majority of sedent people are laden with slow twitch muscle fibres... I wonder why this is.
dtfinch, on 06/25/2008, -5/+5Step 1: cancel internet service
RusskiGuy, on 06/25/2008, -0/+7My steps to start running:
1. Decide to start running.
2. Don't make any excuses, you can spare 30-60 minutes every other day.
3. Push yourself if you feel like you can on any given day, or just run at moderate pace if you're just not feeling it.

One thing on the list in the article NOT TO DO:
Do NOT sign up for a bunch of random races just because you can finish. It's an easy way to go broke. Instead, pick a race in advance and train for it.

One thing I didn't see in the article, that has to be stressed: get good running shoes and socks (I like Brooks) - they can make the difference between hating and loving running, trust me. If your knees, ankles and feet hurt and you get blisters after every run, you won't do it a whole lot. Also, there are special lubricants for people who are prone to getting blisters (which is what made the difference for me).

On the benefits of running (from personal experience):
-losing weight/body fat is awesome (I lost 15 pounds in the first month and I wasn't even remotely overweight, at 5-6% body fat now)
-it helps you think not only by giving you time to concentrate but also helps increase the oxygen levels in your blood (stronger heart and lungs) so your mind actually becomes "clearer" all day
-it's just a great feeling to be able to say every day that you're in the best shape of your life (today I ran 6.2 miles in 50:11, setting a 3rd personal best this month, it just keeps getting better!)
-if you're not really trying to lose weight, you can eat anything you want without guilt (according to mapmyrun.com I burn 600-1100 calories depending on the run distance)
bassman12593, on 06/25/2008, -4/+7How many times has something like this shown up on the front page?
I guess us diggers are creatures of habit.
1. Decide to start running
2. Run for 2 days and give up
3. Repeat
marx2k, on 06/25/2008, -2/+1For fatties who are too big to run without seriously damaging their knees/ankles, I suggest starting the season doing 45 minutes to an hour of flat-out bicycling (work up to it just like you would running). By the end of the Summer you will have lost enough weight to spend fall running in the brisk outdoors and be ready for a full running routine by next spring!
- Comms, on 06/25/2008, -0/+1good advice, for all those fat, lazy diggers out there....put down the burgers n soda.
locutus1701, on 06/25/2008, -2/+1I think running, rather walking was summed up much nicer by the Winter Warlock

"Put one foot in front of the other"
ieatpizza, on 06/25/2008, -6/+3Why run when you can drive
- Somedude2137, on 06/25/2008, -1/+1You got an outstanding point there.... kudos
- JakeyG14, on 06/25/2008, -0/+2Continue with that philosophy and you'll soon change to "why stroll when you can roll".
BananaGrabber, on 06/25/2008, -1/+10I've been running/walking 3 miles a day for about 2 weeks now. Keep in mind that I'm almost 20 and I haven't had any regular exercise since 10th grade PE. Today I actually managed a 10 minute mile without stopping to walk once for the first time. Yeah, I know that isn't particularly great, but it was a pretty big milestone for me.
- NathanielJ, on 06/25/2008, -2/+3"Keep in mind that I'm almost 20..."
  
  So... you mean the best age for physical fitness that you could ever hope to be in?
  - BananaGrabber, on 06/25/2008, -0/+3Only mentioned I'm 20 to emphasize I haven't done any exercise whatsoever in 4 years.
  - RusskiGuy, on 06/25/2008, -0/+5Most of the older people I've talked to in the fitness community would say that their peak age was around 22-26. I'm guessing for others high school is typically the peak of their physical fitness. 20 is a good time to start though.
- Number23, on 06/25/2008, -2/+2Sweet, Merciful, Jesus! You're 20 and you can't run a mile in less than 10 minutes!
- Flipdawg27, on 06/25/2008, -1/+1wow.
  
  just... wow.
freedomics, on 06/25/2008, -0/+3Keep a log. I use a spreadsheet to keep track of my times, distance, notes, etc. The log will show your progress or when you are slacking off. It's amazing how the distance will add up. I color-code my times, so I can easily see when I've had a good run.

Set a modest goal and use the log to keep track. My goal for 2008 is to run an average of one mile per day. I run a couple of times a week to accomplish this and I'm currently on track so far this year. I also have goals for lifting weights and bicycling, all monitored in my spreadsheet. The key is to set modest goals. I have to stay steady to maintain my goals, but I don't have to kill myself.

If at all possible, use your lunch hour at least a couple of days a week to exercise. I run at lunch on Mon/Wed, and bicycle on Fri. I'm lucky in that my company has shower facilities. However, even without showers, you should be able to accomplish a modest workout during your lunch break. The fringe benefits include losing weight and saving money, since you won't be spending that time eating a 2000 calorie lunch at Chilli's. When I get home on the days I work out at lunch, I don't feel guilty when I grab a beer since I've already worked out.
waveringhobbit, on 06/25/2008, -0/+1running makes me high. it's the one thing that keeps me off those depression medication... and oh those nasty recreational drugs too!
- marx2k, on 06/25/2008, -1/+2Running while high is even better :D A volcano bag 20 minutes before a run and I don't even notice it's been an hour.
  - jeykB, on 07/06/2008, -0/+0whats a volcano bag?
sidewinderaim9x, on 06/25/2008, -0/+2Finally someone who gives a solution instead of just bitching about the obesity problem. Kudos on the article.
plnegative1, on 06/25/2008, -0/+1I do not get runners high anymore.
- marx2k, on 06/25/2008, -0/+0run harder or longer
siamesedream, on 06/25/2008, -4/+0Here's a better idea:

Get a gym membership. Lift some weights. Do some cardio on off-days if you have the energy.

Oh, and most importantly, and, by far, the most difficult:

quit shoving ***** of junk food down your piehole.
- marx2k, on 06/25/2008, -0/+4Gym membership: ~50-75/month. Dealing with iYuppies, meatheads and waiting for a machine or station to free up, having to drive to said gym if it's not within walking/biking range, staring at wall or TV while working out.
  
  Running outdoors: Cost of shoes spread over 6 to 9 months, depending on amount of running, not having to deal with other people, breathing in fresh air, better scenery than wall or TV
  
  I would agree that people should include a weight lifting regimen on days they're not doing cardio. Doing both cardio and strength training is the better than doing either one alone.
  - siamesedream, on 06/25/2008, -0/+1Depends on the goal. If a person's goal is to be a better runner because they like to run, then, by all means, get off your ass and run. If your goal is to become generally more athletic, stronger, and better looking, a weight training regimen is an absolute must. High-intensity short-duration exercise, especially of the lifting variation, cause an adaptive response in the body that long-duration low-intensity exercise, such as jogging, does not.
    
    24 hour fitness goes for 19 bucks a month where I am, while the college gym is at 35. And if you want to talk about the view, until you've been to a good gym full of gorgeous females in clothing that would, in any other situation, get them arrested for prostitution, you've not experienced good scenery.
- smoger, on 06/25/2008, -0/+1thats easy for me now. junk food makes me feel sick if i eat anything more than just a tiny bit of it
DrPickle, on 06/25/2008, -1/+1Step 6: Find a carrot: http://www.elitefeet.com/running-behind-a-carrot
Tyrghast, on 06/25/2008, -1/+2The only reason you need to run is if a bear is chasing you. That is all.
SaltedCashews, on 06/25/2008, -0/+2this is a great list. running is MUCH easier than you would think. the most important rule is: start by running AS SLOW AS POSSIBLE. just a little faster than walking. very, very gradually increase your speed and distance. i failed the first 3 or 4 times i tried to start a running program because i pushed myself too hard in the beginning.

you can EASILY lose 2 - 3 pounds a week from running every other day. you don't even have to run fast or far.
Josky, on 06/25/2008, -1/+10I'm sure I'm not the only one that sees the irony in the fact that this was submitted by MrBabyMan
- Cheeselover, on 06/25/2008, -1/+7Are you perhaps trying to point out the fact that although MrBabyMan has submitted a link providing advice on abstaining from a sedentary lifestyle, he continues to relentlessly present new articles and / or videos/pictures to Digg, and that this therefore contradicts his own lifestyle choices?
  
  Yes, I suppose that is humorous
albinorhino101, on 06/25/2008, -2/+1benefit 9. You get shin splints and get sick of running
kuppoppo, on 06/25/2008, -0/+2If any of you are serious about running, and serious about *enjoying* running, pick up "Slow Burn" by Stu Mittleman. This guy ran across the United States in 56 days, averaging two marathons a day. His book has lots of really cool tips that make running less intimidating and a lot more fun.
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How to Go From Sedentary to Running in Five Steps

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