How to start a running program

  Photo by Ed Yourdon

Anyone can start a running program, regardless of how athletic – or unathletic – you may be right now. The benefits of running are numerous. Running improves your overall health, helps you lose weight, become fitter and less stressed. The best part? All you need is a pair of running shoes and perseverance. Following are 10 tips to help you get started with – and stick to – a running program.

1. Before starting a training program, you’ll need a pair of supportive running shoes. Running is a high impact activity and good quality shoes will protect your joints.

2. Wear comfortable clothing that isn’t too tight or too loose.

3. Every run, no matter how long, needs a warm up and a cool down. Take five minutes at the beginning and the end of your run to walk briskly.

4. Be aware of proper running form. Look ahead, try to land on the middle of your foot (instead the heel or ball of your foot), keep your hands and shoulders relaxed, and don’t bounce. Follow your natural stride but try to keep it close to the ground.

5. Try the walk/run method. The first time you run, you may run for only 30 seconds before your body decides you need to rest. Walk for 30 seconds and repeat until your body feels comfortable with the exertion. On your second day of running, run a bit further before starting to walk. On your third day, increase your distance even more, and so on.

6. Follow an online running program. The Couch-to-5K Running Program is one of many free online programs designed to help beginners get moving. Other sites offer free podcasts that tell you when to start and stop running each week in order to build endurance.

7. Don’t push yourself too hard too soon. If you are following a running program, you may need to repeat certain weeks. When you are confident with your ability, move on to the next level.

8. Join a running group. This is a great way to improve your running skills and make friends at the same time. The Running Room offers running clinics for runners at all levels, from beginners to those training for marathons.

9. Try new running routes. Running the same course or track over and over again is boring. Try running by a lake, through a city or drive to a nearby park for a change in scenery.

10. Update your MP3 player. There is nothing like new tunes to keep you feeling pumped and motivated to keep moving!