How to Start a Running Program

Anyone can become a runner! Whether you want to start a new fitness or weight loss program or add running to your regular regimen, this beginners guide will help get you started.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Running shoes
• Determination

1. Shoes and clothing. Get shoes made specifically for running. Running shoes are designed for the way your foot moves during running and are made to take the impact of your heel strike. Shoes made for other activities may lead to foot, ankle or knee injuries. Also, use new running shoes and replace them as needed. As shoes age, the cushioning breaks down and cannot protect your joints from impact. You can visit your local running store for help choosing the right shoe for you. As far as clothing goes, run in whatever you feel comfortable. Most athletic clothing is made to wick moiture from skin keeping you cool and dry. Cotton blends tend to feel soggy and heavy as you sweat. A good rule of thumb is to dress as though it is 10 degrees warmer than the thermomter reads, that way, as you warm up you'll be dressed just right.
2. Time of day. Allow your schedule and preference to determine the time of day you run. Running first thing after waking gets your workout out of the way and doesn't let a long day or unscheduled events derail your plan later in the afternoon. However, at the end of the day, a run can be a relaxing way to relieve the stress of the day and may feel easier because your muscles are warm and loose. If you grit your teeth at the thought of a 6am run, don't force yourself to run at that time. If you want to run at midnight, get a night-owl running buddy or a membership to a 24-hour gym and use a treadmill. Bottom line, run when you are most motivated.
3. Food. There are all sorts of formulas, myths and legends about what, when, and how much to eat before a run. A small, carbohydrate-rich snack about 30 minutes to an hour before a run works best. A banana, a bowl of instant oatmeal, half a bagel. If you run first thing in the morning, you may be OK with just a glass of O.J. These types of foods will give you the energy you need without causing belly cramps. Experiment with what works for you. Big meals just before a run are a no-no. Also, running with a hangover sucks but we've all done it.
4. Length of run. Choose your length of run in one of two ways. 1. Choose the distance you want to cover such as 1, 2 or 3 miles. This way you can track your improvement by covering the same distance in less time or by increasing your mileage. If you're running on roadways, use your car odometer to check your distance. If you run in a local park, check out your cities' parks and recreation website, most offer distances of greenways. If all else fails, pace it out. If you walk at a brisk pace, you can cover a mile in about 15 minutes. 2. Choose the amount of time you want to run such as 10, 20 or 30 minutes. As you improve you will cover more distance in the same amount of time or you can increase the amount of time you run.
5. Start running. This is the easy part. Start with walking a few minutes to warm up your muscles. There are different thoughts on when (or if) to stretch. You are probably less likely to overstretch or strain a muscle by stretching after your run when muscles are warm. Start your run at a slow pace. Most beginners run at a 10-12 minute per mile pace. That is if you walk at a pace so fast that it would be easier to break into a jog, that is about a 12 min/mile pace. It's better to start off slow and increase your speed later in the run if you feel you can than to tire early and struggle to finish. If you feel winded, take a walk break of 1-2 minutes. End your run by walking a few minutes to cool down.

Tips & Warnings

• It's "running" not "jogging", we hate to be called "joggers"
• If you get stuck, remember, it's Left-Right-Repeat
• Use your head. Don't run if your not in the proper health or physical condition. Don't run alone at night or in isolated areas. Carry ID on you in case you get hurt. Don't blast loud music on your ipod while running in heavy traffic.