How do I start?This will depend on some things. What your base level of fitnes is, whether or not you do cardio. There are a few ways you can really break into it 1) a structured program like Couch to 5k. This will start you running intervals, a few minutes on, few minutes off, with the goal of having you run an entire 5k (3.1 miles). 2) Go out and jog for 10 min. Was that easy? Was it difficult? Could you do it again tomorrow? If its no problem, C25K might be too elementary for you. The key is to go slow. If you cant carry on a conversation while running, you are going too fast . A lot of new runners think running means sprinting. Sprinting shouldnt be in your vocabulary for the first few months.How should I progress?The advice often given is that you should not increase your total mileage by more than 10% each week. Some will argue more is fine, some will say less is better. Ering on the side of caution, do not try to do too much too soon. You want to gradually build up your cardiovascular system to handle the load. Just like you wouldnt walk into a gym and try to bench press 300 lbs on your first day, you shouldnt try to go out and run 15 miles your first week.I would suggest that if your overall goal is to run a marathon, you should not jump straight into that training program. Build a base first. Run a 5k; then train for and run a 10k. Run a half. A marathon training program will be 18-20 weeks, and that will assume a base of at least 30 miles/week. It is far better to get those shorter distances in first. You will learn a lot about race day, be less likely to injure yourself, and more likely to enjoy the experience. You should not be in a rush to do any of this.As a beginner, the best way to get faster is to develop your cardio system.The science behind it : There are 3 types of muscle fibers involved in running: Slow twitch (endurance), fast twitch glycolytic, and fast twitch oxidative (explosiveness). At lower intensities, all three fibers are developed. Slow twitch muscle starts being developed at around 60% VO2max.Fast twitch glycolytic kicks in around 70%, and fast twitch oxidative around 75%. So, if you run at 80% max effort, you can develop all three. This is how you can get faster without running faster. This is also why runners will tell you to run at a pace where you can carry on a conversation – that is a pace in the 70-80% VO2max zone.Now, MAXIMUM fast twitch development happens at higher levels (85-100+%), which is why more advanced runners will add in tempo runs and interval work . However, to decrease the risk of injury until you have a good base built up, long slow miles are key.For new runners, the most common sources of injuries will be ‘too much, too fast, too soon’. Go slow, be patient. Avoid injury.That being said, you are starting a form of exercise, and that will result in some muscle soreness. Aches and pains can be greatly reduced by doing some sort of self-myofascial release.RICE (rest, ice, compression, elevation) is also good to reduce inflammation.It is important that you learn to recognize the difference between “this hurts” and “I am hurt”. Is your pain sudden and acute? Is there swelling? If so, stop and re-evaluate. If you just feel uncomfortable because you haven’t run in 2 years: suck it up.Mechanics-Your foot should hit right under or just in front of your body. If it is hitting way out in front of you, you are over-striding.-Your arms should move forward, and not swing across your body. -Keep your shoulders down and relaxed. If your biceps hurt after a run, you are tensing your upper body too much.-Foot strike: This refers to which part of your foot physically makes contact with the ground first. Heel, midfoot, or forefoot. are your options. Forefoot striking is very ‘in’ right now, but quite honestly, strike is only one part of the equation. Are you a heel striker? You don’t have to go out of your way to fix this if you aren’t having pain. Some people heel strike. There is no need to overhaul your gait if it works for you. In fact, some people will have higher impact with a forefoot strike, and low impact with a heel strike, depending on their overall mechanics.Cross trainingAny basic running plan will have you out there at least 3 times a week. It is vitally important that you cross train in addition to running. What does this mean? For some, it’s a lower impact form of cardio – like biking or swimming, that will work other parts of the body while giving their running muscles a rest. I prefer strength/resistance training to more cardio.Runners often have weak glutes. Working a few days on strength moves such as squats, deadlifts, lunges can do wonders for your leg and core strength. It is important not to over-do this. Doing both a progressive running program, and a progressive heavy lifting program at the same time would be challenging for an advanced runner, and would lead to overtraining for a beginner. NutritionObviously, this is going to depend a lot on your personal goals. However, if you want to run, and run well, you need to fuel yourself properly. But here are some general guidelinesProtein – 1g per pound lean mass. You will see this everywhere. Running will cause you to get micro-tears in your muscles. Your body will respond by repairing these tears, and by building more muscle. Dietary protein is required for this. Fuel during runs - If you are getting proper nutrition in your everyday life, you do not need to bring extra fuel with you on runs of up to 20 miles. Hydration- People will argue about this a lot. Some people can go 20 miles entirely fasted, no food or water. It’s important to pay attention to how you feel. If you are thirsty, you are drinking water too late. If you are dizzy, experiencing nausea and headaches, getting muscle cramps, you may need to adjust your water intake. So, with that massive amount of information, happy running!
