as u all know iam just getting started on running. started last week. will for those whom have wrote to give mew tips on running. Look. My first. * 1 mile in 17mins and 41 sec.* from doing 20 1 mile in 20. cut my time. iam cooling down and drinking water. just had to tell. i just might get to my goal yet to be a runner. i will keep doing this hope this week and take 1 day at time. this next two weel ks will be trdmiling for training and then out side to see what i can do. iam so pround of me. hope to move wt. down now. i know one thoing u sure dont want to eat. ha.
janet

Hi Janet,

You may already know this but the most effective training for running is to run at around 80% of your maximum heart rate... rather than trying to run faster.

On a treadmill that can measure your heart rate, you might find that 80% is not that exhausting but it really doesn't have to be. Just do it for 30 to 40 minutes each day (if possible).

Going faster will increase your heart rate and make you exhausted more quickly, but it doesn't add enough "gain" for the "pain."

My cyclist friend tells me that you should train at your target heart rate (80%) for about 4 to 6 weeks before moving to more strenuous training.