Day 1 - So many choices

If you google running training plans the results will be hundreds of different plans with different time frames, progression and days. And then there are the books. There are two aspects I am looking for. 1. A plan that does not require 6 to 7 days of running per week. I would like to cross train on free days. 2. A modest progression of running. I do not want a plan that has running 5 minutes on the third week. After lots of research I have decided to use the book, The Beginning Runner's Handbook: The Proven 13-Week Walk/Run Program by Ian MacNeill. I learned through reading reviews that there are two versions of this book. I decided that the older version was best suited for me.

Since it is not the newest version I had to order a used copy. However, I was able to find a PDF copy of the plan. Which means, no excuses. I must start now.

The plan starts with 5 tips to help you start running safely

1. Walk for the first week If you are new to running - even if you are physically fit - you should walk for the first week. Although this may sound boring, there is statistically a very good chance of becoming injured in your third month of running if you do not begin with a period of walking. It takes time for your joints, muscles, tendons, ligaments and bones to get used to the impact and mechanics of running. Your overall fitness tends to increase before your body has fully adapted, and that is when you get injured. Use the first week of walking to get into the habit of exercise, and adjust your daily routine, and let your body get a head start on adapting to running. If you have jogged a little, but never run far, it is still advisable to begin a program of mainly walking before you start running.

2. Remember the talk test When you are training, you should be able to maintain a conversation, talking in complete sentences. If you are too out of breath to do this, you are training too fast.

3. Rest Your fitness and strength do not improve while you are running. They improve while you are resting, as your body responds to the stresses it has experienced. Rest is just as important a part of your training program as running. When you start running, you should not run more than every other day. As you get more experienced, you should take a day off each week.

4. Do not increase your distance more than 3 miles a week You should not increase your weekly mileage more than 3 miles in any one week. This will ensure that you build up slowly. Jumps in mileage are asking for injury.

5. Keep at it for at least 4 weeks For many runners, the first 3-4 weeks are a real struggle. Every time you put on your running shoes, you wonder why you are doing it. But one day, after about 3 weeks, you will suddenly feel the wind at your back, and you will run easily and smoothly without effort. Running will get easier from then on, and the good days will increase while the hard days recede.

I dragged my good friend Kayla out tonight. I made sure to give her a heads up, no running. She was a good sport. So for the next seven days, its me and walking!