So You Want to Run? Tips for Success

by Rachel Keller

Running is a simple sport. You need no special equipment (other than a good pair of shoes), and you can run almost anywhere. Unlike most sports, you don't have to be an expert to participate. People of all sizes, shapes and speeds enjoy running. And no wonder, for "running burns more calories in less time than any other continuous exercise" (p. 3, The Principles of Running by Amby Burfoot).

No matter how slow you run, you shave off approximately 120 calories per mile. Although many individuals begin a running program hoping to lose some weight or delay potential health problems, others want to get in shape or feel the satisfaction of reaching a goal, such as finishing a race.

At first, running may seem like a daily struggle requiring too much effort and willpower on your part. Your body will urge you to quit and you wonder if you will ever lose that weight or maintain a slim physique. You may even gain a little weight and get discouraged. (Some individuals new to an exercise program gain a little weight at first, but if you are committed, the weight will come off.)

Executive editor of Runner's World Amby Burfoot states that running is more a mental activity than a physical one. If you have the willpower and stamina to stay with a program for several weeks, you will see positive results as you get in shape which will make your workout even easier.

Yes, running is simple, but unless you are already very physically active in a sport or fitness program, do not jump feet first into running (no pun intended). The first step to getting started in a fitness program (after getting a physical exam from your physician) is walking. Try only walking for at least one full week. Begin with 20 minutes for about the first four days with your goal to reach 30 minutes by the end of the week. Once you can walk 30 minutes, you can begin adding in brief periods of slow jogging.

Do not try sprinting or running fast. Many beginning runners make the mistake of trying to run too much, too soon, and too fast. You are not trying out for a track team. You should run slow enough that you can talk comfortably. Don't worry, you can't run too slow starting out, but you can go too fast. Going too fast will leave you out of breath, and your leg muscles will scream for you to stop. For those of you interested in competitively racing, you can slowly add speed later after you've built a solid foundation of running.

Most running books recommend a walk/run program for beginners. Whether you walk four minutes and run two or walk two minutes and run one, the concept is the same. Start out walking and then follow with a shorter period of slow running. Try several cycles of this until you reach 20 minutes. After you feel comfortable with 20 minutes, you can increase to 30 minutes. For your first month, however, do not go beyond 30 minutes or three miles. Although you may be able to do more, your goal is to develop consistency while getting in shape. If you push yourself, you risk burnout and injury.

You can find programs for beginning runners in a variety of books and online. Runner's World Complete Book of Running has an excellent 10 week program and tips for beginners. Other books have similar programs and helpful hints. (See the end of this article for valuable resources.)

When you first start out, do your run/walk workouts on Monday, Wednesday, Friday, and Saturday. Then either rest or do an easy walk on the other three days. Find a suitable place to begin your training. A track or a soft gravel trail is easier on your feet than running on a cambered road. Avoid concrete which is hard on your feet and legs, and avoid busy highways for safety reasons. No matter where you are at in your running program, never forget to warm up by walking a few minutes and always stretch after your workout.

You may find it easier to commit to a running program if you can find someone else to work out with you, but even if you don't, you can do it. Don't allow your low fitness level, inexperience, lack of time, fatigue, or fear of failure stop you. You can read books and articles that will motivate you, but only you can take that first step to becoming a runner.

Yes, you have so much to consider when beginning a running program. But don't sweat it out (pun intended). If you have your goal clearly in mind and you are committed, you will succeed!

©Rachel Keller - All Rights Reserved. Reprinted with permission

About the author: The mother of three young sons, Rachel Keller enjoys running, cycling, aerobics, strength training, and flexibility exercises. She races regularly, placing in her age group in nearly all her races. She has both a bachelor of science and a master's degree in education and has been published numerous times. For more of Rachel's work, please visit her sites Rachel's Writings and Kozy Kitchen Korner.