How to start running...put one foot in front of the other!
As someone who runs a lot, I get asked often - "How do I start running?". The answer is simple. One foot in front of the other and start moving fast enough that you're not walking. I know - really funny!
Seriously, joining the ranks of runners out there is very simple. A good pair of shoes, some comfortable clothing and you can become a runner. The barrier to entry is very low, calorie burn high, and it's a great way to exercise.
So what are people really asking about? They want to know how to get to a point that they can run consistently, not be so out of breath, and feel like their legs aren't going to fall off. Unfortunately, as many runners know, if you do it right - there will always be times running is going to be tough and hurt a little, but building up and being a smart runner will make it easier to stay in the sport long term. Here's the advice I give new runners:
Get a "good" pair of running shoes. Don't use shoes you have laying around the house, but you don't have to buy the most expensive, fanciest shoes either. Find a pair of shoes that has the right support and comfort for you. This will go a long way in reducing injuries. Also be prepared to buy a new pair of shoes in 6 months to a year depending on how many miles you run.
Don't over do it! Most runners starting out want to run really far. There is no need to run 5 miles or more your first time out. Run enough the first day, so you feel you'll be able to run the next day. The key is getting out there on consecutive days - not to run 1 day and then sit out the next 3. Set a goal for the week and then run a little each day to hit your goal. So if you want to run 10 miles, then run 2 miles each day for 5 days to meet your goal.
Slow down! Not only do new runners want to run far, they also want to run fast. There is no need to try and set personal records in your first few weeks of running (those will come - be patient). You should try to run just fast enough that you have a little trouble talking, but still be able to hold on a conversation. You'll probably feel you're running slower than you should, but this is okay. Remember the goal is to be able to get out and run the next day.
Mileage or time. Tackle one of these at first, but not both. If you set a mileage goal, leave the watch at home and just worry about running the miles you set for yourself. If you aren't sure how far to run, then set a time goal and just run that long - don't worry about how far you went. I recommend new runners try to limit their runs to 10 - 15 minutes and 1 - 3 miles their first few weeks (especially if they haven't been regularly exercising up to this point). This will give your body time to adjust and make it easier to keep running.
Stretch and then stretch again. Getting in stretching after a run is important and will help reduce muscle pain. The key with stretching is to work through all of your muscles and not focus on just one part of the body. Also hold the stretch and avoid bouncing. I'd also recommend some light stretching in the evening (if you run in the morning) or morning (if you run in the evening) to keep your muscles loose. A second round of stretching will go a long way to helping you feel ready to run each day.
Have fun! Running can be a lot of fun, but only if you let it be. Find music you like, run in areas you enjoy or run with friends. Running shouldn't feel like a chore or you won't keep up with it. The more fun you make it - the better the experience will be. Be creative!
This is some simple advice to help you get started as a runner. The key is to find what works for you. Starting slow and building a good base will go a long way to helping you stay a runner for years to come. Running is a great exercise and it's great to have you in the running community. Good luck with your running program. Happy running!
What tips do you have for new runners? Would love to hear from you. Post a comment, reach out on Twitter at @myrunbuddies or send us an email at [email protected].
