So you want to begin a running program

There are two times of the year when running shoe companies get a smile on their collective faces, right at the new year when “resolutioners” pack the gym for a month or so, and springtime, when many people adopt a running program. Does that sound like you?

Well, springtime is definitely here in Houston, and the time is right to hit the trails and roads. In fact, this is the best time to start running and get fit and healthy. It will get hot soon, and starting a regular, structured routine now will pay off. Aerobic fitness is rarely easy to develop for people that have been sedentary for a long time and having to deal with the heat right off the bat makes it easy to rationalize skipping the dawn-time humidity or the searing afternoon sun.

Why running might just be the best aerobic sport

Running has a lot of things going for it. One important thing during this time of economic downturn is that it's inexpensive. Obama's economic stimulus package isn't going to buy your sporting goods; sorry. All you really need is a good, quality pair of running shoes ($60 to $100) and a pair of running shorts ($10 to $30). And in the spirit of inclusiveness there's another item women need, a sports bra ($19 to $40). Compare these prices to the cost of a road or mountain bike, or a gym membership to have access to a lap pool. Running is the sport for the frugal.

Another reason is that it's so accessible. In most cases, you can literally walk outside your front door and get busy. If you travel on business frequently, you won't have to break up your routine. Running is a very social sport as well. People that have a hard time finding people to date and are tired of the club scene would do well to join a running group or club. Just take a look at the crowd at Houston's Memorial Park on any given day. Speaking from experience, I met my wife at the Rodeo Run but that's another story.

Choose your running shoes wisely

Make no mistake about it; there are a staggering number of models spread among a half dozen or so manufacturers. Nike might be the big dog on the block. They're not my first choice. Some people avoid them because of their sweat shop manufacturing reputation. I don't like them because they tend to be too narrow. New Balance offers more widths than anyone else and they break away from the pack by doing some of their assembly right here in the USA. Whichever company you end up going with, you get what you pay for; don't go for the cheap ones. In my opinion, any running shoes under $50 a pair are suspect. They're fine for lounging around in, but you'll be risking an injury like plantar fasciitis when you start logging mileage.

You might want to go to a specialty running shoe store to buy your first pair. A qualified salesperson can tell if you have a supination problem (too much outward roll of the foot) or a pronation problem (your foot rolls inward and then flattens out). He or she should be able to recommend shoes that compensate for your mechanical issues and minimize the chance of injuries.

Develop a realistic running program

A mistake too many beginning runners make is taking on too much too soon. They either get injured or burned out. Don't let this happen; begin by just jogging a block, walking a block, then repeat. Build up your distance slowly. Once you can run five miles or so comfortably, add in hillwork workouts once a week. Later, add in a speedwork workout once a week.

Stretching every day will also protect you from injuries and keep you comfortable and improve your form and efficiency. Yoga poses are a great way to go; all that “bouncing” stretching is a very bad idea, no matter what your high school coach told you.

And don't forget to check this site often and feel free to shoot me any questions or article ideas. See you on the road!