How to Start Running with 10 Easy Steps

Many new runners head out with good intentions and admiral goals, but often find themselves overwhelmed or unenthused with the progress of their new activity. Why is that? Running is often the first choice of new fitness enthusiasts because of the low start-up cost, the fact that you can do it just about anywhere, and there are no long term dues or fees associated with running.

One sport that hasn’t been hurt by the bad economy is running. Buy some shorts, a t-shirt and a good pair of running shoes and you’re good to go. How hard can it be, right? Here are 10 tips to help ensure success with your new adventure into running.

1. Invest in a good pair of running shoes. You don’t have to buy the top of the range, which could set you back several hundred or a few thousand pesos. However, it’s important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury. Pay a visit to your local independent running store because many provide gait analysis which reveals your foot strike pattern. Knowing this will determine whether you overpronate, underpronate or have a neutral gait which will help in selecting the best shoe for your foot type.

2. Walk before you run! For the first four weeks you should have a 5-15 minute warm-up walk before breaking into a trot, followed by a warm-down stroll.

3. Make sure you run or walk at least three times a week. You won’t really benefit if you do less than this. However, don’t run if you’re unwell, as this might increase the time you’ll take to recover.

4. Don’t run two days in a row for the first two months. Give your muscles and tendons a chance to adapt to running.

5. Run for time, not distance. Your running program should be designed to gradually increase the time you spend on your feet, rather than the kilometers.

6. Avoid drastic increases in time on your feet. If you ran a total of thirty minutes last week, don’t increase this by more than ten minutes the following week.

7. Avoid copying top athletes! These runners were born with superior genes that enable their bodies to handle stress loads that ordinary runners cannot cope with.

8. Be patient! Don’t be in a hurry to enter road races, etc., no matter how much your friends pressure you. Wait until you can run at least 30 minutes without resting before lining up for that first 5km fun run.

9. Find a like-minded friend to run with. Some of the greatest friendships have been formed during training runs.

10. Enjoy your running! It’s nice to be competitive, but not if the pressures are going to impact on your health and general life style. Avoid getting into the trap of entering a race every week, come what may, because this is the surest way of becoming injured.

Source: www.time-to-run.com/beginners/easytips.htm