How to Run to Get in Shape With Pacing

Running is an activity that engages many body systems for a healthier you. It invigorates your cardiovascular system, and it flexes your muscles and respiratory system. Even your bones feel the brute force of the pavement. Running is a sport that can shape up your whole body and help you lose weight -- if you don't hit "the wall" and lose interest first. Pacing is the key and setting a routine schedule.

Things You'll Need

  • Journal
  • Calendar
  • Running shoes
  • Pedometer
  • Timer
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Instructions

    • 1

      Set goals based on your desired fitness outcome and write them down in a journal. Pace out your running sessions for six weeks if you're training for a 5K, eight weeks for a 10K and 12 weeks for a half marathon. Double that if you're planning to run a full marathon. Set realistic daily to weekly general fitness goals for one month at a time.

    • 2

      Grab your calendar and plan your month's fitness activities. Label Mondays and Fridays as "rest" days. Write "pace run" on Tuesdays, Thursdays and Sundays. Write "walk" on Wednesdays and Saturdays. Start on any day of the week, just stick with that day's activity.

    • 3

      Purchase a quality pair of running shoes from a local running shoe store. Find a store catering to runners, with knowledgeable staff, especially if foot care needs are a concern. Buy the best type of shoes for your arch type -- high, low or normal. Have your arches assessed in the store if you don't know. Head to the shoe store in the afternoon when your feet have spread. And wear a clean pair of running socks.

    • 4

      Set your pedometer to zero, note the time you start and run one mile. Note how long it took your to run the mile; that is your pace. Run at a pace you can sustain without stopping for the entire one-mile test. Check your heart rate to make sure the pace isn't too fast or slow. Take 220 and subtract your age to learn your maximum heart rate. During exercise, keep your heart rate between 70 to 85 percent of your maximum heart rate.

    • 5

      Set aside 30 minutes for each pace run. Set a goal of running two miles every 30 minutes. Check your pedometer and watch frequently to see that you're on track. Slow down if your breathing becomes labored -- a sign you're going too fast. Run the same path or track when you're first learning to pace your runs. Watch for familiar signs at key times in your run, like at 10 and 20 minutes. Look out for these landmarks and glance at your watch to see if you're going steady, too fast or too slow.

    • 6

      Walk briskly for 30 minutes on your two walk days. Watch your heart rate while walking and keep it within the 50 to 70 percent range.

    • 7

      Warm up before each workout with five to 10 minutes of light cardio, like walking or a slow jog.