Beginning Runners
A few tips to get you going!
It’s the perfect time of year to embark on a beginning running program. The days are long, the weather is warm, and you may suddenly have the urge to get up off the couch and start a running program for the first time. It doesn’t have to be difficult. No matter what your age or fitness level, here’s a few tips to have you running like a pro in no time. I’ve tried to answer common questions that new- bies often ask.
How long and how often should I run?
That depends on what kind of shape you’re in. If you’re truly a beginner, start with a 15-30 minute walk/run, alternating one minute of walking with one minute of running. Don’t worry about your pace in the beginning, just aim for a nice and easy jog. Try to do this three or four times a week, with rest days in between. Alternating run days with rest days will give your body a chance to recover and help prevent injuries. On week two, alternate running for two minutes with walking for one, up to 30 minutes. On week three, alternate running for three minutes and walking for one, up to 30 minutes. Gradually wean yourself off the walking breaks as the weeks continue until you’re running for an entire 30 minutes.
What gear do I need?
One of the greatest benefits to running versus other sports is that it doesn’t take much to get started. You don’t need expensive equipment or a gym membership. You can just walk right out your front door and get going. If you decide to stick with it, you may end up investing in all types of performance shirts, moisture-wicking shorts, compression socks, GPS or heart-rate watches, hats, and more. The first and most important purchase should be a good pair of shoes. Your local running store can help you find the right pair by assessing your stride. A running store is also a good place for advice on any other running-related questions you may have.
I’m worried that I won’t stick with it. How do I stay motivated?
Sign up for a race! It will hold you accountable. Start with a 5K, which is 3.1 miles. If you have a friend who wants to get in shape too, meet up to run/walk together. It’s so much harder to skip your run when you know a friend is waiting on you. Try to not get discouraged if it’s hard in the beginning. Sometimes it’s going to hurt. And remember, not every workout is going to be a good one. No one said it was easy, but over time, you’ll grow to love the increased energy you have from exercising, not to mention the weight loss benefits.
Do I need to change my nutrition?
If you have a poor diet, it’s always a good idea to eat healthier foods, whether you’re an athlete or not. Remember, every pound you lose will help you run faster. But don’t think that starting an exercise plan is an excuse to eat more often or eat junk foods. You may be surprised that you have an increased appetite once you are committed to a running program. Hydration is key. Drink plenty of water throughout the day, especially immediately after your run. Once you start completing longer workouts, typically over an hour, you’ll want to learn more about energy gels and drinks.