Passionate runners are often envied because they have great physiques and are often focused and goal-oriented. Those new to the sport want to achieve this lofty state of being, but can be overwhelmed. Beginners and returning runners should read on for helpful advice about kindling their new passion.
Motivation Leads to a Long Running Career
The first tool a new runner must develop is motivation. Why run when there are other activities and chores to do? Write a list of motivations or reasons to run. This list will come in handy whenever inspiration is needed. Refer to the motivational list often.
Here is an example of one runner’s motivational list.
- To lose weight (Goal Weight is 125 pounds)
- To improve health (Goal blood pressure is less than 120 over 60)
- To lose these love handles (see attached “before” picture)
- To meet new friends (Running club meets on Saturday mornings)
- To decrease stress (30 minutes of time alone each day)
- To be a better parent (More patience because of less stress and more focus)
- To be a better spouse (Running date with John every Sunday)
Equipment Needed to Begin Running
For true beginners there is very little specialized equipment required for running. Any comfortable, weather-appropriate clothing will suffice. Do not dress too heavily because body temperature will rise with exertion. In cooler weather, wear layers that can be peeled off as needed. Always wear sunscreen.
As for shoes, just about any comfortable sneaker will do at first. This is because much of the initial training will be walking, which is a lower impact exercise. Heavier runners and those with bone or joint issues should consider purchasing specialty running shoes from the start.
Any watch with a minute hand or an inexpensive digital watch is helpful. Remember that sweat will collect under the watch and its wrist band.
A Simple Training Plan for Beginning Runners
First, check with a physician before beginning any exercise program to address any health issues.
Create a schedule for running each week. Schedule the dates, times, locations, and any other relevant information. After each run, write about the run and how it felt. Be as specific as possible. Eventually, this journal will become a tool to develop training strategies.
As a beginner, the location of the run does not matter as long as the route is safe. A track, treadmill, or neighborhood street all work well. Attempt to keep all scheduled running dates. If a morning run is missed, try to make it up in the afternoon.
For beginners, running four days per week with days of rest in between is plenty. Start very slowly. For example, the first week of “running” may actually consist of four days of walking for twenty minutes.
Walk at a pace that allows for a comfortable conversation. If talking while walking causes too much fatigue, slow down. If twenty minutes of walking is too demanding, walk a shorter distance and work up to twenty minutes over several weeks.
Once walking for twenty minutes is mastered, walk for five minutes then jog slowly for one minute and repeat for twenty minutes. Gradually add more jogging and reduce walking over the next four to eight weeks until twenty minutes of continuous jogging is achieved.
The term jogging is used above because the pace is a very comfortable, slow run. Being able to hold a conversation is the gauge by which to measure exertion. If any pain or discomfort develops, stop at once. Remember that building this foundation for running may take over three months.
Finally, a runner may walk, jog, run, and sometimes crawl, but is always, always a runner.
A.C. Leach - Dr. A.C. Leach is an anesthesiologist certified by the American Board of Anesthesiologists. She is in private practice and enjoys ...
