Training Tips for beginners

1. The run/walk method is simple: After you've warmed up with a 5-minute walk and some stretching , run for a short segment and then take a walk break. Beginners can alternate very short run segments with short walks, such as 1 minute running, 7 minutes walking.

2. Keep repeating your run/walk pattern until you've covered your goal distance or time. For example, if you want to run/walk for 16 minutes, you can run/walk at a 1:7 ratio for two cycles. Make sure that you're using the (applies to both your running and walking segments).

3. You should start your walk portion before your running muscles get too tired. This will allow your muscles to recover instantly, which extends the time and distance that you can cover. If you wait until you're very fatigued, you'll end up walking slowly and it will be difficult to start running again.

4. For the walk portions, make sure you're not taking a leisurely stroll. You should pump your arms, so that your heart rate stays elevated or jog slowly. That way, you'll still be getting a good cardiovascular workout and it will make the transition back to running easier.

5. As you continue with your run/walk program, try to extend the amount of time you're running and reduce your walking time.
   More
6. Once you can successfully run for long stretches, don't feel as if you have to abandon the run/walk method. Some long-distance runners use it in training runs and races to help reduce muscle soreness and fatigue.

Tips:

1. Very important: Use your breathing as your guide during your running segments. You should be able to carry on a conversation while running and your breathing shouldn't be heavy.

2. Drink water at the end of your workouts to rehydrate. If it's hot and humid, you should also drink some water (about 4-6 ounces) halfway through your workout.
3. Always stretch after your run. Macker can take you through a few stretches on Saturday and Sunday!!!!