How to Become a Runner
The Difference Between Walking, Jogging, and Running:
Walking is when one foot is always in contact with the ground / the second foot touches the ground before the first foot leaves the ground. When both feet leave the ground during each stride / you fail to keep one foot in contact with the ground while moving, you are running. There is no such thing as a jogger, just runners that run at different speeds.
How to Run: Perfect Running Form:
Stretch yourself to your full height, with your back fairly upright. Look ahead towards the horizon (not up or down), straightening your neck and back, bringing them into alignment. Your jaw and neck should be relaxed and your chin should not jut out. Keep your shoulders square, low, loose and relaxed. Your shoulders should not be swaying from side to side; they should remain square and level. Do not slouch or allow your shoulders to move upwards and become high and tight. If your shoulders get tense, shake them out and release the tension. Your torso should be almost straight (so you're running in an upright position), but leaning ever so slightly forward, creating a completely balanced posture. Do not lean back or hunch over. Your arms should be relaxed and move in concert with your leg stride. Swing your arms up and down. During the upward swing, bring your hands in and up towards your sternum. During the downward swing, bring your hands out and down towards your waistband. Keep your movement moderate. Do not swing your arms too high or too low (keep them between waist and chest level). Keep your hands and wrists relaxed, with your hands in an unclenched fist. Your fingers should lightly touch your hands. Your feet should hit the ground lightly, landing on the midfoot area. Quickly roll your foot forward, after landing, onto the ball of the foot/toes and spring off the ground. Running should be soft, springy, and quiet.
How to Find the Right Running Shoes:
Get fitted for running shoes at the end of the day (when your feet are at their largest) and take the socks you will be running in. Allow a half inch between the end of your longest toe and the end of the shoe. You should be able to wiggle all of your toes. Running shoes should feel comfortable immediately. There should be no "breaking in" phase. If you can feel the seams or stitching in the shoes, do not buy them (it will cause rubbing, blisters, calluses, or other injuries). The shoe should not be tight across the front section of your foot. It should be as wide as possible to give your toes room, while not allowing your heel to slip.
Running shoes can be divided into three main categories (cushioned, stability, and motion control). The right category is determined by your biomechanical needs (based on your arch type). The chart below can help to find a specific shoe for a perfect fit.
A 10 Week Plan That Can Turn You Into a Runner:
There is a fantastic app called "Couch to 5k" that you can buy for two dollars. It is a planned program that allows your body to slowly progress from walking to running, in just 10 weeks. Using the Couch to 5k Training Plan is easy. You just start your training on week 1, and progress through the days normally.
In the beginning, you will be doing lots of walking as warm ups and cool downs. Later on, when you’ve experienced long periods of running, you won’t need to walk as much. Around week 6, you’ll stop walking as a warm up. Around week 9, you’ll be done with walking altogether. If you'd rather use the program the old fashioned way (without your ipod), I have week-by-week links to the printable versions (source) of the program, below:
Week 1: http://farm2.static.flickr.com/1440/769186122_510f04ce5d.jpg?v=0
Week 2: http://farm2.static.flickr.com/1104/803233614_312c52e51c.jpg?v=0
Week 3: http://farm2.static.flickr.com/1202/803233634_48652b31d1_o.png
Week 4: http://farm2.static.flickr.com/1222/803233650_a739c06229_o.png
Week 5: http://farm2.static.flickr.com/1347/803233658_3829efadcb_o.png
Week 6: http://farm2.static.flickr.com/1317/803233664_146205a9c0_o.png
Week 7: http://farm2.static.flickr.com/1387/803233678_d0471202de.jpg?v=0
Week 8: http://farm2.static.flickr.com/1263/803243842_f44cb916e1.jpg?v=0
Week 9: http://farm2.static.flickr.com/1332/803243862_cc7d04fe3a.jpg?v=0