So You Want to Run?
- Tips for Your Success
Running is the ultimate individual sport.
It doesn't matter how fast or slow you are relative to anyone else. You set your
own pace and you measure your own progress. You can't lose this race because
you're not running against anyone else. You're only running against yourself,
and as long as you are running, you are winning. - Amby
Burfoot, Runner's World executive editor and winner of the 1968 Boston
Marathon
Running is a simple sport. You need no special equipment
(other than a good pair of shoes), and you can run almost anywhere. Unlike most
sports, you don’t have to be an expert to participate. People of all sizes,
shapes and speeds enjoy running. And no wonder, for "running burns more
calories in less time than any other continuous exercise" (p. 3 in The
Principles of Running by Amby Burfoot, 1999).
No matter how slow you run, you shave off approximately 120
calories per mile. Although many individuals begin a running program hoping to
lose some weight or delay potential health problems, others want to get in shape
or feel the satisfaction of reaching a goal, such as finishing a race.
At first, running may seem like a daily struggle requiring too
much effort and willpower on your part. Your body will urge you to quit and you
wonder if you will ever lose that weight or maintain a slim physique. You may
even gain a little weight and get discouraged. (Some individuals new to an
exercise program gain a little weight at first, but if you are committed, the
weight will come off.)
Executive editor of Runner’s World Amby Burfoot
states that running is more a mental activity than a physical one. If you have
the willpower and stamina to stay with a program for several weeks, you will see
positive results as you get in shape which will make your workout even easier.
Yes, running is simple, but unless you are already very
physically active in a sport or fitness program, do not jump feet first into
running (no pun intended). The first step to getting started in a fitness
program (after getting a physical exam from your physician) is walking.
Try only walking for at least one full week. Begin with 20
minutes for about the first four days with your goal to reach 30 minutes by the
end of the week. Once you can walk 30 minutes, you can begin adding in brief
periods of slow jogging.
Do not try sprinting or running fast. Many beginning runners
make the mistake of trying to run too much, too soon, and too fast. You are not
trying out for a track team. You should run slow enough that you can talk
comfortably.
Don’t worry, you can’t run too slow starting out, but you
can go too fast. Going too fast will leave you out of breath, and your leg
muscles will scream for you to stop. For those of you interested in
competitively racing, you can slowly add speed later after you’ve built a
solid foundation of running.
Most running books recommend a walk/run program for beginners.
Whether you walk four minutes and run two or walk two minutes and run one, the
concept is the same. Start out walking and then follow with a shorter period of
slow running. Try several cycles of this until you reach 20 minutes.
After you feel comfortable with 20 minutes, you can increase
to 30 minutes. For your first month, however, do not go beyond 30 minutes or
three miles. Although you may be able to do more, your goal is to develop
consistency while getting in shape. If you push yourself, you risk burnout and
injury.
You can find programs for beginning runners in a variety of
books and online. Runner’s
World Complete Book of Running has an excellent 10 week program and tips
for beginners. Other books have similar programs and helpful hints. (See the end
of this article for valuable resources.)
When you first start out, do your run/walk workouts on Monday,
Wednesday, Friday, and Saturday. Then either rest or do an easy walk on the
other three days. Find an easy place to begin your training. A track or a soft
gravel trail is easier on your feet than running on a cambered road. Avoid
concrete which is hard on your feet and legs, and avoid busy highways for safety
reasons. No matter where you are at in your running program, never forget to
warm up by walking a few minutes and always stretch after your workout.
You may find it easier to commit to a running program if you
can find someone else to work out with you, but even if you don’t, you can do
it. Don’t allow your low fitness level, inexperience, lack of time, fatigue,
or fear of failure stop you. You can read books and articles that will motivate
you, but only you can take that first step to becoming a runner.
Yes, you have so much to consider when beginning a running
program. But don’t sweat it out (pun intended). If you have your goal clearly
in mind and you are committed, you will succeed!
Running is the greatest metaphor for life,
because you get out of it what you put into it.
--Quotation by Oprah Winfrey who successfully completed the Marine Corps
Marathon in November 1994
The miracle isn't that I finished....
The miracle is that I had the courage to start.
John Bingham
* * *
MORE RUNNING ARTICLES
Finding Running Shoes That Fit
Your feet have 26 bones and more than 100 muscles, ligaments,
tendons, and other soft tissue components that all work together to give you
balance, support, and cushioning. They are built to withstand the pressure of
walking and running, but only if you take proper care of them.
10 Ways to Keep Cool While
Exercising or Running in Summer Heat
Exercising in hot weather, especially when it's humid, takes
more energy and is harder to do. Yet, if you are aware of these factors, and you
follow these precautions, you can safely survive the summer heat and avoid
dehydration.
Secrets for Weathering the
Cold When Running and Cycling
You’ll need this information to motivate you to keep going
when it gets cold.
10 Tips for Avoiding Shin Splints,
Runner's Knee and Other Injuries
If you're a runner, your feet strike the ground anywhere from
800 to 2,000 times a mile, at a force of about three to five times your body
weight, leaving you vulnerable to injury. Learn how to protect yourself from
these injuries.
RUNNING/FITNESS WEBSITES
Runner’s
World
This web site has valuable information for runners. Click on the beginning
link at the top of the page for some excellent advice for beginning runners.
Copyright 2002 by Rachel Keller.
