Tips to Start Running

If you are interested in trying out the sport of running, here are some tips to help get you started. (Keep in mind, I am still much a novice runner myself.)

1. Determine your motivation. Identify why you want to run. If it is simply weight loss, unless you are amazingly self disciplined and have a great accountability system, more than likely you will quit. You have to have a reason that is more meaningful and more long-term. For me, I started running to do something good for myself and give me a break from being with my kids all day.

2. Set a goal. Do you want to run one mile? Or a 5K, 10K, or half marathon race? Sign up for something so you have an authentic purpose to motivate you. Then tell everyone you know that you are going to do it. (It's really hard to back out on it when everyone knows!)

3. Make a plan. Print off a training plan such as the Cool Running Couch to 5K training plan or search online for other training guides. Hal Higdon has a great beginning guide to a half marathon. Figure out what days of the week and what times you are going to dedicate to running and exercise. Write it down on your calendar like any other appointment. That time is officially reserved for running.

4. Find places to run. In mild or pleasant weather, many people find running outdoors to be an enjoyable activity. In extremely hot or humid weather or cold weather, some people prefer running indoors on a treadmill or an indoor track. Check out Map My Run to plot out the distance of your possible outdoor routes. Ask other people where there are trails, tracks, or other places they enjoy running.

5. Buy a running item. Whether it is new running shoes, music for your iPod or a pair of workout shorts, knowing that you have invested financially in your endeavor should motivate you to go use that new thing!

6. Track your progress. Log your runs. You can use a Word document, Excel spreadsheet or numerous websites such as Active Trainer and Map My Run. Get excited as you see your mileage increase and your pace improve!

7. Get a support network. Surround yourself with positive people who will encourage you and motivate you to keep working at it. If you don't know any runners, get online and find running groups in your area that meet occasionally to encourage each other and run together.

Final Tips:

• Stretch before and after runs. This will reduce injury!
• Try to do a cross-training activity at least once a week such as biking, swimming, dance class, etc. Also work some strength training into your routine if you have access to weights.
• Slow down!! Run slow enough to carry a comfortable conversation. If you are huffing and puffing the whole time, you are likely running too fast. This might mean you need to run at a much slower pace than you think you should. Fear not, over time, many people get faster.
• Do not compare yourself to other people. Someone will almost always be faster than you. Just be who you are and be proud of yourself for getting out there and doing your best!

Never give up. If you want to do it and set your mind to do it, you can do it.