"In the beginning
Running efficiently demands good technique, and running efficiently for 100 miles demands great technique. But the wonderful paradox of running is that getting started requires no technique. None at all. If you want to become a runner, get onto a trail, into the woods, or on a sidewalk or street and run. Go 50 yards if that’s all you can handle. Tomorrow, you can go farther. The activity itself will reconnect you with the joy and instinctual pleasure of moving. It will feel like child’s play, which it should be. Don’t worry about speed at first or even distance. In fact, go slow. That means 50 to 70 percent of your maximum effort. The best way to find that zone is to run with a friend and talk while you’re doing so. If you can’t talk, you’re running too fast and too hard. Do a combo of running and walking if needed. Don’t be afraid to walk the uphills. Over time, add distance. Your long, slow runs will strengthen your heart and lungs, improve your circulation, and increase the metabolic efficiency of your muscles."
