Getting Started in Running

Almost anyone can run. Chances are we have all run somewhere for one reason or another. We loved to run as children, so what happened?

We can all find arguments for not running. But let's look at some reasons why we should tie up our laces before we hang up our runners!

Running:

helps manage stress.
aids weight control (burns twice as many calories as walking).
increases the efficiency of the heart.
increases strength in muscles, bones, cartilage, ligaments, and tendons.
has low equipment costs.
promotes a feeling of well-being.
improves self-image.
provides the rewards of reaching a specific goal.
is convenient (can be done almost anywhere, anytime).

Now that you are already reaping the benefits, following are a couple of suggestions to make your transition comfortable, safe, and fun.
As mentioned, the cost of running is quite low compared to many other activities. The one piece of equipment which is mandatory, providing you with the support you need, is the running shoe. Before beginning a new program, pay a visit to your local running store, where you can be fitted properly by a professional. You may even persuade yourself to buy a comfy outfit suited to your weather conditions.

Proper posture can help you achieve efficient form when running. This is important in making your runs smoother and more enjoyable because you are expending your energy productively. Keep your head, neck, and shoulders perpendicular to the ground. Be aware of leaning too far forward or too far back. Feet should be low to the ground, allowing a quicker turnover with less pounding. Concentrate on landing with the heel first, rolling through the middle of the foot on to the ball of the foot, then pushing off through the toes. For longer distance runs it would be ideal to keep your knees low, as high knees will increase speed (leading to premature fatigue). Also, kicking your feet too high behind will slow you down and expend more energy. Relax your arms and keep them close to the body. If they start to feel tight, shake them to help release the tension. Now all that's left to do is to breathe and smile!

Here is a 12-week program to get you started. By following this schedule 3 times per week you will be safely on your way to completing a 10K fun run. Remember to start out slowly, drink water, and stretch your muscles after your cool down.

Week	Walk Time	Jog time	Repeat	Total Time
1	4 minutes, 30 seconds	30 seconds	9 times	45 minutes
2	4 minutes	1 minute	9 times	45 minutes
3	3 minutes, 30 seconds	1 minute, 30 seconds	9 times	45 minutes
4	3 minutes	2 minutes	9 times	45 minutes
5	2 minutes, 30 seconds	2 minutes, 30 seconds	9 times	45 minutes
6	2 minutes	3 minutes	10 times	50 minutes
7	1 minute	4 minutes	10 times	50 minutes
8	1 minute	5 minutes	8+ times	50 minutes
9	2 minutes	7 minutes	5+ times	50 minutes
10	1 minute	10 minutes	4+ times	50 minutes
11	1 minute	20 minutes	2 times	42 minutes
12	You’re ready!	Enjoy your 10K fun run!	1 time!	How fast can you do it?

Don't forget to reward yourself for your great efforts! A new pair of shorts, a shirt, or a headset are all nice treats that add comfort and pleasure to the running experience.

Back to list of Articles