Beginner's Running Guide

An excellent beginner's guide for a person new to running.

Being a runner myself, I fully understand and see the frustration and eagerness that new runner's experience. The important thing when beginning running is to be patient and committed. Case in point: I recently returned to running after a few year hiatus and was dying to get out there and run 3-5 miles a day like I had previously. The reality: I ended up breaking down within the first week having to take a month off only to return again wiser. Currently I run about 1.5-2.5 miles a day depending on how I feel and am allowing my body time to readjust to running.

Before hitting the track, street, or course you need to determine what running will do for you and why you've decided to run. Take this information and with it ignore what every other runner may be doing around you in terms of speed, distance, and endurance. You are not them, your bodies are different, and you need to focus on running at your own pace. It is crucial that you check with your doctor before running so that he can be aware of the new hobby you've decided to take up. Running can be rough on your legs, up to 4 times your body weight is exerted on your legs with each step.

You'll need a good pair of running shoes, my recommendation is to go to a small, local running shop that will take the time to help you find the perfect running shoes. Poor fitting shoes can lead to injury, especially in new runners. You don't need fancy running shoes and you don't need fancy running clothes. Before you rush out to buy running clothes (besides the shoes) go through your old clothes to find comfortable shorts and t-shirts to run in. If you plan on running in cold weather, find a few old sweatshirts as well.

As for the actual running? You don't need much else except the motivation and some running shoes. When the day comes to start your first run do a little stretching but don't overdo it. Previously it was believed that stretching fully was required before and after running; now researchers realize that stretching too much beforehand causes your hamstrings and other tight muscles to become too flexible and loose opening them up for injury during the run.

When you run, be sure to run at your own pace and own stride; there is no reason to match a professional runner's stride, but form is important. Running comes naturally to most, so after a few minutes you'll fall into a rhythm and not even notice how perfectly your legs carry you. The aspects of the stride you can control include keeping your arms bent and close to your body (you can pump your arms when your legs tire out to keep going), steady breathing, and speed. Be sure to pay attention to what your body is telling you. If you feel pain anywhere you need to stop and rest up for another day.

After your run you'll need to replenish your water supply, but don't guzzle it down as this can create cramps ,discomfort , and even cell disruption from osmosis issues. You'll also want to walk around a bit to prevent your tired body from tightening up and you'll also want to stretch fully after each run.

There are many pieces of literature available for the runner just starting out, I recommend the website http://www.runnersworld.com which covers advice on everything from nutrition and clothing, to peak running conditions and injury treatment.