28 Feb '14, 5am

How to survive the early pitfalls of running if you're just starting or returning after a break:

Maybe it's because three miles is the classic "easy run," or that it's practically a 5-K, but being able to cover this distance comfortably is often viewed as a sign that you've "arrived" as a runner. Just remember: Getting to this point can take anywhere from one to five months, depending on your fitness level and previous running experience. Veterans returning to the sport won't take as long to reach this comfort zone, says Tony Ruiz, distance coach of the Central Park Track Club in New York City and a 2:34 marathoner. Brand-new or overweight runners usually need more time to adapt. "When you are learning a new activity, your brain needs to build neural pathways that will give the muscles a sense of memory," Ruiz says. "Eventually, you aren't thinking about each step you take. The movement becomes natural, which is when it can become relaxed."

Full article: http://www.runnersworld.com/beginners/slow-going?cm_mmc=T...

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