The Best Running Advice for Beginners

They say every journey begins with a single step, and in the case of fitness, it couldn’t be truer. By making up your mind to start running, you have chosen to improve both your physical and mental health, but there are a few things you’ll want to know before you hit the street. Before you begin any new exercise regimen, it is wise to consult your doctor: inconvenient, but true. She’ll be able to determine what level of exercise is right for you and provide you with the most important tool for success: a goal. If you decide to forgo the medical exam, just remember it is important not to start off too gung-ho. If your muscles aren’t prepared for rigorous exercise, you can hurt yourself and shut down your lofty fitness goals for good. Therefore, it is best to begin your running regimen by walking.

1. Start Slow

Walking twenty minutes a day is a good start, and after one week you will already have a feeling of accomplishment as your muscles start to wake up. The next week, increase the length of your walks to thirty minutes. Walk briskly and move your arms: you’ll want to raise your heart rate. After another week of jaunty half-hour walks, you will be ready to introduce running. You’re establishing healthy habits and you’ve stayed committed for two weeks. Stay focused, take it slow, and take days off. Three to five days a week is plenty.

Alternate running and walking: two minutes of running followed by four minutes of walking. Five of these intervals will give you a thirty-minute workout and if you don’t overdo it by running too fast or hard, you will find it satisfying rather than discouraging. A beginner’s running pace shouldn’t be much faster than a brisk walk to avoid muscle strain. After another week, increase your running time by one minute and reduce your walking time the same for three minutes each of running and walking. The following week, add another minute of running and subtract another minute of walking.

Do the same the next week until—congratulations! You’re running thirty minutes at a time, and you feel great. Keep at it until it seems easy and you can increase your time and/or speed.

2. Stay Motivated

The most difficult part of starting a fitness program is staying motivated. Starting out is tough, and it can be a drag, but if you just put on your shoes and get out the door, you’ve won half the battle. Oh, did I say shoes? That’s important. Do yourself a favor and go to a specialty running store to pick up some good shoes. They’ll make sure you get the right fit for your feet, and usually give you some good advice on form.

You should expect that they will watch you run on a treadmill to determine what sort of shoe will best accommodate your stride. Don’t be self-conscious and don’t skip this step. If you spend the money on good quality running shoes you have two additional motivations: first, you spent the money so you better use the shoes; second, you’ll be more likely to keep going if your shoes don’t blister, constrict, or otherwise hurt your feet.

As for clothing, use your common sense. You don’t need to go out and buy lots of expensive clothes to run in, but wear comfortable, breathable clothes that are neither too loose nor too tight. Ladies, you will want to invest in a good sports bra or three. If you’re running on the street, choose light or reflective clothing. Wear layers according to the weather, including mittens and ear covering in extreme cold.

3. Get the Right Gear

As for additional equipment there are a few things that are not necessary, but you may find helpful. You can find these at your running store or in the sporting goods section of most department stores. If you’re running at night, use a clip-on reflector or a flashing light to increase visibility. A sport watch will help you keep track of time, especially during your walking/running program. PLEASE don’t wear headphones if you’re running on the street. However, if you’re running on a track, through a park, or on a treadmill, music and podcasts can offer some welcome motivation, inspiration, or distraction during your run. And speaking of places to run, know this: while it is the most convenient, the street and the sidewalk in your neighborhood is an inferior place to run.

Sidewalks are uneven and you can fall, and the hard concrete is rough on your knees. If you must run along your neighborhood roads, you should run against the direction of traffic and be alert of your surroundings at all times. Be on the lookout for pedestrians, bikes, cars, and dogs, and stay in well-lit areas at night. Run with a buddy or tell someone where you’re running and when you’ll be back.

Running on a track is great because you can measure your distance, and the terrain is even and soft. Run on the outside to prevent strain on your joints. A treadmill is also good for these reasons, but may be boring to you, so load up your mp3 player or bring a magazine. Finally, if you don’t have a buddy to run with, consider joining an online runners’ forum. This will provide a community who can give you advice and keep you motivated. Now, get moving!