“The longer it takes you to build your cardiovascular endurance the better off you’re going to be.” He tells people to start out run-walking two, three or four times a week.(If you run on a treadmill, be sure to set the incline at 1 or 2 percent, he said.) The other days of the week, try to do another type of cardio training, like swimming or cycling.Byland said every adult should be doing some strength training at least once a week.“Strength training is one of the best things that any and everybody can do,” he said.Instead, start with a walk-run exercise, Lindquist said.
“It’s so funny —you get started and within five steps they start talking about what happened last night,” Byland said.If you can’t do that, take shoe recommendations from runner friends and try them on in person.Walk around the store, do lunges and hop up and down to get a good feel for how they fit.You’ll find that you can run better and longer when there are people with you, Byland said.He’s the founder of a running group that includes everyone from novices to marathoners.If there’s a race you’re gearing up for, obviously you want to ramp up in time to run it.But whether there’s a race in your future or you’re just trying to work more cardio into your weekly routine, have reasonable expectations for yourself when you start your regimen. Expecting to be able to sprint for 10 minutes straight your first time out is a good way to get discouraged right away.“There’s not a right shoe for everybody but there’s definitely a wrong shoe for everybody.” Finding the right pair of shoes isn’t as simple as “going to the big box store and going up to the wall and picking out your favorite color of shoes and brand and (thinking) that’s good to go,” Byland said.Instead, if you can, invest in a visit to a special running shoe store, where an expert can fit you with the perfect match, Lindquist and Byland said.If you already have comfortable athletic shoes, consider yourself lucky.A lot of people aren’t wearing the right footgear when they exercise, and it’s “the biggest cause of discomfort and injuries for runners,” Byland said.