Running for beginners: What is the first step?

Geoff has given us some excellent points, especially for experienced runners who want to maximize their performance. I would like to make one comment on intervals, though. Intervals put a lot of stress on your body, and I think it is wise to have a good base of Long Slow Distance (LSD) before you do speed work. This is important for all runners but especially so for beginners. By a good base, I mean lots and lots of LSD. Not doing speed training more often than once or at most twice a week is wise, too. Use LSD or crosstraining on the other days. Of course, we're all different, and what works for one might not work for another.

When doing interval training, I'm not sure you should think of the period between intense exertions as a "cool down". I would call it recovery time. You are working to a peak intensity for a short time, then backing off to a more sustainable pace that lets you recover. Put another way, you can push harder during the short period of intensity if you don't try to keep going at that pace for more than a minute or two. You start at a marathon pace, then go all out at a sprint, then back to marathon. Studies indicate that the maximal training benefit comes from the sum of the time you spend at the intense level of exertion.

Thanks Geoffrey! I am so excited to get back out there. I look forward to getting back into shape to revisit some of my favorite trails.

Thanks Geoff,

How long should the "cool down" be between intervals?

Kristy, From your question, I think you have the answer in hand. You are right that running long will build your base. But you also understand that if you want to increase your aerobic capacity, intervals of more intense training are needed. In fact, probably the fastest way to increase your aerobic capacity is to push yourself to 90% of your max heart rate for brief intervals (1-2 minutes), followed by backing off to a gentle pace (but don't walk, keep jogging) for a couple of minutes, and repeating 10-15 times in a session.

Good luck! Geoff