So You Wanna Start Running--The Beginner's Edition

I have found that I am frequently asked by friends for advice on running-how to get started-more specifically. When I started this blog I intended to write a "beginner's edition" that I could just refer people to when they asked these questions. I planned to write one comprehensive set of advice and tips so those who were interested could just refer back to it. Now that school is out and the races have slowed a bit I finally have a chance to sit down and hash it out for you.

Running has changed my life, pure and simple. I have become fitter, healthier, happier, and much more centered. Not to mention it has given me the freedom to eat more of the foods that I love without outgrowing my wardrobe. I started running about 2 years ago and haven't looked back. I was one of those people who stated "I will never run, I don't like it and I don't want to." Erik started running a year or so before me and I would watch him head out the door for his weekly long run and think that he was a little bit crazy. I soon became curious and began to toy around with it a little bit myself. Before I knew it, I was running my 1st 5K on July 4, 2008. I started running because I wanted to "do something that was hard." I felt myself just kind of cruising through my life finding everything to be very manageable--I loved my job but had it under control, still play my clarinet but not in the same way I did while in school, and my family life/friends were great and drama free. Running has provided that challege that I thought was missing. Running has also brought me so much more in the ways of valuable experiences and relationships. I had no idea that there was such a wonderful community of runners out there. I have met so many interesting people from such varied backgrounds. One of my favorite things about running is the running community.

So let's get started!
Walk, yep, to run you must first walk--and alot. The key to success is to start slowly and build gradually. A run-walk program is typically the best way to go. Here is a simple 10-week program found in the May 2010 issue of Runner's World (these intervals take place over a 30 minute period):

Week 1 Two minutes running/four minutes walking
Week 2 Three minutes running/three minutes walking
Week 3 Four minutes running/two minutes walking
Week 4 Five minutes running/three minutes walking
Week 5 Seven minutes running/three minutes walking
Week 6 Eight minutes running/two minutes walking
Week 7 Nine minutes running/one minute walking
Week 8 Thirteen minutes running/two minutes walking
Week 9 Fourteen minutes running/one minute walking
Week 10 Run the whole time!

Aim for running at an easy, conversational pace three days a week, with rest days in between. Make sure to warm up for 5-10 minutes with walking and active stretching (lunges, skipping, butt kicks, etc).

The Golden Rule
Doing too much too soon is a mistake that many beginners make and it can lead to injury and burnout. The goal for the beginner should be to have fun and run every other day. The 10% rule is one of the most important ones that you can follow: Increase your time/distance by no more than 10% from week to week. For example: if you ran 90 min this week, run no more than 99 minutes next week (120 min/week then 132 min the next week, 150 min/week then 165 min the next, etc.) You will likely build cardio stamina quickly but will need more time to strenghten and build those muscles and ligaments.

A Word About Shoes
All you really need is a good pair of shoes. If you are serious about running, then it is important that you go to a speciality running store and get evaluated by trained professionals. They will watch you run, look at your feet, recommend shoes for you, and give you some time to test them to make sure that they are the ones for you. Run in the wrong shoes and you risk pain and injury, I cannot stress this enough. I spent the better part of six months dealing with very frustrating hip pain all because I had been running in the wrong shoes. I had my shoes rechecked, switched shoes, and have been pain free every since. It is something that I take very seriously, the shoes can make or break you. I love the folks at Run On they have been so patient with me and my crazy feet. Find the running speciality store in your area and make friends with them. I love a bargain, but this is not the pace to pinch pennies.

Need Inspiration?
Running is fun, but sometimes it takes a little bit of extra effort to stay inspired. Some tools that I have enjoyed are: training logs (I love to keep data and look back to see how far I have come), running partners (Erik and I push and pull each other and I really look forward to our runs together), and music (I'm a music therapist, so this is of special interest to me--certain types of music can help lower the perception of fatigue and can serve as a distractor. Just make sure that you are safe and smart--keep the volume down and be aware of your form and your surroundings). Find your local running club--if you are in the DFW area you will find that the Dallas Running Club will provide many training and social opportunities including free monthly races. Sign up for a race--there is nothing like the atmosphere and energy that a race provides. That will keep you honest with your training too.

So here are some basic tips! I love to talk about running and I want to hear about your training. Send me your questions and let me know how you are doing. I look forward to seeing you at a race sometime in the near future! Happy Running!