10 Tips for Beginners to Ease Into Running

On the surface, running seems like one of the easiest ways to quickly jump into the world of fitness. Compared to most fitness related activities, it’s pretty inexpensive and all you need is a pair of shoes, some shorts, a safe place to run, and you’re good to go. Right? Well, ask any of the dozens of beginning runners I’ve worked with and they’ll probably tell you that it’s one of the most challenging things they’ve ever attempted.

Why? Well, going from a sedentary lifestyle to all of the sudden expecting your body to run a mile is pretty unrealistic. Even though it’s low cost and can be done most anywhere at most anytime, a beginning runner, needs to do a little planning to get his/her head in the game before beginning one of the most rewarding and challenging quests they’ll ever experience.

Below are 10 tips to help your ease into running, succeed, and actually enjoy your new life as a runner.

1. Walk to build aerobic and muscular endurance. The month prior to beginning your new venture into running, go out for a daily walk. Try to walk at least 30 minutes each day. The first week, go for an easy walk. “Easy” is faster than a stroll, but just shy of breaking a sweat. For the next two weeks, up the walk to a moderate intensity. Now you’ll be sweating, but still be able to carry on a conversation. For the last week, increase the walk to a hard intensity. During the “hard” walks, you’ll be breaking a sweat and if you’re talking, it will be more like a one- or two-word conversation. This month of walking will help to open up the lungs, get you more in-tune with your breathing, increase your aerobic capacity, as well as start building some muscular endurance in your legs. It will also help by getting you into a daily routine of exercise.
2. Strengthen Your Core. Running actually requires almost as much upper-body muscular endurance as it does lower-body. During your pre-running walking month, add in a bi-weekly core and upper-body workout. A strong core and upper-body will help maintain good running form which will help keep fatigue from setting in as quickly when you begin your running. No fancy equipment is needed. Some light dumbbells and/or med balls will do the trick. Click here for a great core workout for runners.
3. Buy Running Shoes. This seems like a no-brainer, but starting your running with the right pair of shoes can help head off possible injury. The sneakers you’ve been knocking around in for the past two years are great for just that—knocking around in. The best thing to do is visit your local independently-owned running store and have them fit you for running shoes. Tell them you’re a new runner and you’re not sure what you need and that you’d like them to analyze your gate and determine the best shoe for you.
4. Find a Beginning Running Group. Running with others is one of the best ways to succeed as a new runner. Having the support of others when it gets tough does wonders in helping you hang tough and persevere. You’ll also be breaking new ground and experiencing things you never thought you’d be able to do. Having someone who can relate to what you’re experiencing to celebrate the small gains with each week is a wonderful thing.
5. Comparison Shop. Not all “Beginning Running Groups” are for beginners. I heard about one group that began with close to 100 runners, but it quickly dropped to about 15. Why? The group was doing 100m hill repeats during the second week of the program. That’s not a beginning running group. Look for a program that’s focused on endurance, not pace or distance. As a beginner you need to be building endurance not thinking about how fast or how far you’re going. Also check to see if the program includes learning about proper running form, breathing, and pre- and post-run stretching.
6. Begin with a Run/Walk Format. I use a run/walk method with my beginning running groups and I feel it’s the best way for new runners, particularly new runners coming from a sedentary lifestyle to succeed at running. There are a variety of run/walk programs available. The beauty of the run/walk is the controlled progression that helps you gradually build a longer and longer running base over the course of the program. My programs originally began as 10-week programs started with five 2-minute run/4-minute walk intervals for a total of 30 minutes. Over the years, I’ve refined my program so that now it’s 14-weeks beginning with five intervals of a 1-minute run / 5-minute walk for 30 minutes. The longer program allows for a wider array of individuals to participate, acclimate, and succeed. Each week the run gets longer and the walk gets shorter until the group members are running a full 30-minutes by week 14. Keep in mind that “group” is a loose term. Remember it’s all about endurance not about pace. I encourage my runners to find their “natural” pace and stick with that. So, as the weeks go by, the group spreads out with runners way ahead, some in the middle and some pulling up the rear. And….that’s okay. They all have the same incremental time goals. Some just are naturally faster or slower. It’s all good.

For Tips 7-10 go to Active.com.

No Better Time Than the Present

Are you a non-runner? Have you been thinking about running but think you're too overweight, too old, or think you'll look funny in those little running shorts? Well stop thinking and just get out there. All runners, even the ones that look like Nike models, had to start at some point. And yes, they too felt awkward, clumsy and probably hurt like hell when they first started. But, rest assured that feeling soon passes when you see your goal of a fitter you becoming a reality. You don't have to be a Jackie Joyner-Kersee, Carl Lewis, Lolo Jones, or Usain Bolt in order to benefit from running.

Think you're too overweight? Think again. A friend of mine and fellow running buddy, Wayne, once was overweight. He's 38-years-old and has weighed as much as 220lbs. Before he started running, he weighed 205lbs. He's been running now for 2 years and his weight is down to an amazing 165lbs! Wayne ran his first marathon (The Outer Banks Marathon) last October and did it in 4:08! That's 18 minutes faster than my first marathon! What motivated Wayne to finally start running and lose weight? His desire to set a healthy lifestyle for his children, to be a better husband, the desire to eliminate a history of family medical problems, and a 40" waist. Joining nine of his friends and colleagues in a weight-lose challenge also gave him the motivation to start.

Think you're too old? Think again. The Runner's World article "Running Through the Ages" (March '08) shows how a runner's body strengths, weaknesses, and nutritional needs change over time. It profiles 14 runners aged 17 to 85. One thing that struck me about the senior runners, is the age at which many of them started running. 67-year-old Seiko Tamura started running at the age 44. John Keston (83-years-old), started running at age 55. Margaret Davis (85-years-old), started running in her late 70s. Margaret has run eight marathons (5:37 PR at age 80) and 11 half-marathons (2:42 PR at age 80). She says the best part of her running is that she gets people thinking, "If I she can do it, I can do it." I also once read about a lady who started running in her 70s. Her plan was to "add a mailbox each day." You see, each day she would run a little further by making it to the next mailbox in her neighborhood. Eventually she added enough mailboxes that she signed up for a triathlon!

Still need a little push to get you out there? Maybe the following 10 reasons for running will be just what you need.

1. Running helps you lose faster as well as maintain your weight once you've reached your goal weight. Few activities burn as many calories and burn them as quickly as when you run.
2. Running is great for your heart. Did you know that if you run 145 minutes a week, on average you decrease your chance of having a heart attack by 40%/ Sounds like a lot, but that's only 21 minutes of running a day or run a little longer every other day.
3. Running helps increase HDL cholesterol (the good kind).
4. Running helps boost the immune system.
5. Running helps fight the aging process by reducing bone and muscle loss that comes with growing older.
6. Running helps reduce stress.
7. Running is fairly cheap. The biggest investment will be a good pair of running shoes.
8. Running can be as personal or as social as you want it to be. There's an entire world of friendly welcoming runners eager to help you in your journey.
9. Running can be a great exercise for the whole family.
10. Running builds confidence.

Not sure where to start? Check with the local running clubs and/or running specialty stores in your community to see if they have any programs for beginning runners or try using The Runner's World 8-Week Beginners Running Program. This plan is designed to get you to the point of running 30 minutes (about 2 miles) at a slow pace. Once you get to that point, you'll be ready to increase your mileage by 10% per week.

Before making any changes to your normal routine, please consult with your physician.