30 Sep '16, 6am

Here's how you can teach a friend to run:

Here's how you can teach a friend to run:

Set the Pace Begin with a ratio of five to 10 seconds running followed by 50 to 55 seconds walking. Monitor your friend's breathing–during the run segments she should be able to talk easily; if she starts to huff and puff, slow to a walk. This workout should be no longer than 15 minutes. Make a Plan Have her do the above workout two or three days a week. After a week or two, she can add a few minutes to each session while keeping the same run/walk ratio. Once she's up to 30 minutes, advise her to add 10 to 20 seconds to the run segment and subtract the same amount from the walk segment. Every other week, she can increase the run and decrease the walk until she's at her ratio of choice. Stoke the Desire Keep your friend's enthusiasm high by searching out new routes to run together. After she's been running for a couple months, throw out little challenges: Pick up the pace a...

Full article: http://www.runnersworld.com/running-tips/sharing-the-road

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