Let's Start Running

(Information for the Beginner)

So, you want to start running? Good for you! Let’s start out slow, literally and figuratively, and see what develops. Okay?

Hopefully, you’ve got the right gear on. What you’ve got on your body doesn’t really matter as long as it’s not constricting and you’re not overdressed because you’re going to get a little warm. If you want to spend the money to buy the latest running shirts, shorts, socks, sweatbands, and whatnots – go ahead. There is some merit to the ad campaigns and some of the claims made by the top manufacturers are true. Certain types of garments and/or fabrics function better than others. But, all that’s not really necessary. Just make sure that you are comfortable and you’re not going to overheat and blow a gasket. It’s cold where I live and I often find myself running in sub-zero weather. Nylon/polyester running tights, polyester running shirt and knit cap and gloves is all I’ll wear. Sometimes if it’s wet AND cold, I’ll throw on a lightweight waterproof (but breathable) running jacket.

Shoes are another matter. If you’ve got those $20.00 shoes on, go to the store, walk in the front door and buy some GOOD shoes. Spend $50.00 for now. If, in the future, you decide you like running and plan to do it for life (double meaning intended), then you can spend a whole paycheck on shoes. But seriously, take off the blue light specials (My apologies to that particular retail chain. I mean no disrespect). I also strongly recommend synthetic fabric or lightweight wool blend socks. Even in good shoes wet, sweaty feet don’t feel good.

If you’ve never run before or haven’t run in a loooong time, why don’t you walk a little bit? See if you can sustain a good walking pace for twenty minutes. If you can, then try to run that same distance very slowly. How slowly? Glad you asked. Don’t measure your pace in mph. Measure your pace in conversation. If you can carry on a conversation with little or no difficulty while you’re running, then you are running at the exact pace you should be running at. Leave the heart rate measuring and such for the advanced runners (we’ll address them later as this site develops).

So…we don’t need to walk. All right let’s run a little bit. Start off slow for a few minutes, barely faster than a walking pace. You’re going to notice that you’re breathing harder and your heart rate is climbing. Don’t worry about this; it’ll pass. Soon you’ll find your breath and your heart will calm down. When that happens, pick up the pace. Remember, you should be able to converse normally. If you’re gasping for breath and cutting your words short, then slow down. If you’re running with someone much more fit than you currently are, and they are trying to “motivate” you, let them go on ahead and make a note to yourself that you will never run with them again. You’ll know when you’re running at the right pace for you. Don’t let others push you beyond your capabilities or your wishes.

You’ll notice that I didn’t mention any pre-run stretches or warm-ups. That’s because I don’t believe in them. First, when you started off slooooooow, you warmed up the muscle groups and primed your aerobic system. No further warm up is necessary. Second, improperly stretching cold muscles is not exactly good for them. If you do stretch, then just before you pick up your pace, stop and stretch. Concern yourself with just the muscles groups that you will be using on your run. If you stretch regularly as apart of a flexibility program, do it after your run and on non-run days. To be fair, there are a lot of opposing views about stretching and warming up before an activity. Some of our own experts even oppose my views, if you can believe that. Personally, I found that I don’t need to stretch before my run and that a slow, controlled motion, which gradually increases in intensity, is sufficient. Provided that the motion replicates the movement involved in the activity, of course. The key is a slow progression, too much too fast can result in an injury or pulled muscle.

For the first few times out, don’t run much more than twenty minutes. If you need to walk during your run, that’s okay. Remember, you’re running for life not for your spouse or a buddy. Do what you can and what you want to do. As you progress and your aerobic system develops you can increase your time or your distance. Increases should never be more than 10% a week. If you ran three times last week for twenty minutes, run three times for twenty-two minutes this week. If you ran for 6 kilometers three times last week, run 6.5 kilometers three times this week.

A cool-down period is also a good idea. After your run and before you do your stretches, you’ll want to get that heart rate under control. Walking at a normal pace is a beautiful cool-down exercise. In fact, I can’t think of any other way to cool down after a run. Walk around; and enjoy what you’ve just accomplished.

When you’ve got that heart rate down a little, do some stretches. Concentrate on the hamstrings and calves. They’ll be tight from your run. You’ve compressed yourself by running, now you’ll want to de-compress. If you have some gravity boots now would be a good time to spend decompressing by hanging upside down. Don’t do this until you’ve absolutely recovered from your run. If you feel faint or nauseous, get yourself right side up quickly. If you don’t like hanging upside down (personally I can’t stand it!) try laying on your back on the floor, extend your arms above your head, point your toes and stretch yourself wayyyyyyyy out. This is pretty much what you do when you wake up in the morning. It should feel really good. Now go put some carbohydrates in your body. Eat a big stack of pancakes. You deserve ‘em.