Disclaimer: I am not a certified trainer, coach or running expert. I consider myself an intermediate runner (on the lower levels of intermediate), having spent all last month running, doing a marathon, some 8Ks and 5Ks. But what I have to share is what I’ve learned along the way. Also, see a doctor before starting a new running program — I don’t want to be responsible for any heart attacks!
Important Advice: Many people, when they begin running--> shoot for the stars. Truly I was one of those. Listen up! Let me tell you right now - hold yourself and start slowly. Progress gradually. It takes some patience but this is the best advice i can give you and this is important because of experience.
It’s best to start out very easy, at a slow jog, and focus not on intensity but on how long you’re on the road. Start out with a small amount of time — 10 minutes or 20 minutes, depending on where you are — and run or walk/run comfortably the entire time. Do this for the entire first week, and even two weeks if you can stand it. Gradually increase your time until you can run 30 minutes.
From there, you can stay at 30 minutes or increase the amount of time you run gradually, every two weeks. But do not overdo it in the beginning!
Let's start :
A. Walk and Run Plan
- Run for time or run for distance
- Run a few minutes each week i.e. 20 - 30 mins/week
- Go to a running store & get advice, tips for your run/walk plan
B. Online Forums
In the beginning you will have lots of questions and you want to share your progress with others. An online forum is perfect for that. Join a forum or two, post your progess, ask questions, read other runner's opinion and ideas and maybe you can pick up a point or two.
C. Make it a habit
Habits are easiest to form if you do them consistently. This may sound contradictory to some of the advice above about starting slowly, but the key is to go very easy in the beginning — nothing that will stress your body out or make you sore the next day
D. The importance of rest
Some runners try to go hard every single day. They ignoring the truth about muscles - your muscles grow by giving them stress, and allowing them to rest after the stress so that they can grow. If you run hard everyday, you will just contiually break your muscles down and improvement will be difficult and slow --> and it could lead to burn out or injury.
It’s best to rest the day after a tough run, to allow your body to recover. Does this mean you should rest completely, with no running or exercise at all? Not necessarily. The important thing is that you don’t run hard two days in a row. But you can do a very easy, short run (or other type of easy exercise) in between harder runs and still allow your muscles to recover.
E. Equipment
So what do you need to run? Well, running shorts, shirt and shoes, basically. Should you go out and buy the best running clothes and shoes possible, even before your first run? No, it’s not really necessary. You can get started running with any pair of comfortable sneakers and any shorts and T-shirt.
But once you really get into it, you’ll want to buy some real running clothes — breathable fibers, with some comfortable underwear built in (not cotton!) so you don’t chafe. A running shirt is also good.
Good running shoes --> This is the most important running equipment, because it can not only make running more comfortable, but also prevent injury. My advice is to go to an actual running store, where there will be knowledgeable people who can watch you run and tell you what kind of shoe you need (overpronator, supinator, neutral, etc.). If they don’t watch you run, they don’t know what they’re doing. Get out and find a better store. Or do your own research online and learn all about it.
Other things that you might want to consider bringing but aren't necessary:
- Reflectors
- Body Glides or Vaseline
- Heart Rate Monitor
- MP3 Player or Ipod
- Fuel Belt or Camelback
F. Master the art of L.H.P.
"L" means Lamon or Eat - Carbo load before any run or exercise activity
"H" means Hydrate - Drink lots of water before & during any run or exercise activity
"P" means Positive Attitude - Use this to finish any run or exercise activity
That's all for now... sharing with you some of my experiences, i think you are ready. So get out of that lazy boy or couch, throw away those potatoe chips and start running!
DagulRunner
