You have decided to get healthy and start running. For many of us, the word “run” just makes us tired before we even get out the door. But running is actually one of the easiest sports to take up. If you can walk, you can run. Running has many health benefits: cardiovascular, physical, and psychological. So no sweat. Here are some tried and true tips to get started on the road to safe and fun running.
Before you start running, you should be comfortable for at least an hour in your fast or brisk walk regimen. It is best to start with a walk/run to prevent injury. In all the years I have been running, there have been occasions when I stopped for a period of time. When I go back to running, I always start out with the walk/run before running full force.
As a new runner, do not worry about mileage or speed but how long you can run. Increase your running minutes each week slowly. As you get stronger, then you can start keeping track of your mileage and speed. Many beginner runners think walking is failure. But in reality, when you get into long distances such as ultra marathons, beyond 42 kilometers, walking becomes a part of the strategy to finish. There are many websites to help beginner runners train properly. But make sure you consult your physician before beginning any training program.
Nothing is as easy as lacing up running shoes to be out the door in five minutes. Unlike other sports, there are no uniforms or special equipment needed in running. However, you will need to invest in a good pair of running shoes and if possible at least two. Some studies have shown that wearing different shoes with each run helps prevent injuries. The best way to buy running shoes is through a running store that can also look at your foot strike. As a runner you should know how your foot hits the ground when running, whether it tilts out or in. Shoes should be at least a half size bigger than your normal shoes. For example, if you wear a size nine, your running shoes should be size nine and a half. Proper fitting shoes prevents injuries, annoying blisters, and shin splints.
It is recommended that running shoes be replaced every 600 – 900 kilometers. Keep in mind important things like warm ups and cool downs. Stretching should be considered a part of your workout. It should be done within fifteen minutes at the end of each run. Keep well hydrated with drinks that replace the electrolytes that you lose during your run. But water is best to keep hydrated throughout the day. Eat nutritious, balanced meals especially if weight loss is part of your goal.
Finally, curb the need for speed. Many injuries result from beginners running faster than their bodies or their training allow. Nothing should hurt, especially sharp pain, when you are running. If something hurts, stop running and rest for a few days until the pain is gone. If the pain persists, seek medical help. A running injury can keep you off the road for weeks if not months. Be kind to your body, keep it injury free. The magazine Runner’s World has a website that offers lots of tips on injury prevention. A healthy runner is a happy runner.
No matter what made you hit the road to start running, welcome to a world that will transform you inside and out. This is just the beginning, as your body gets stronger, so will you. Running is where I find the inner warrior who does not give up and keeps going even when everything and everyone say so. In life, just like in running, the glory belongs to the one who finishes. Who does not know that quitting is an option. Who says to him/herself, I am a runner…I am a conqueror. Now get out there and run!
Lili Catalan-Miller has a masters in nursing from Vanderbilt University. She is currently an instructor in Pediatric Advanced Life Support Training at the University of Sto. Tomas School of Medicine. She has been a running enthusiast for the last 25 years, and joins occasional triathlons. She lives in Dumaguete with her family, and enjoys running all over Negros.
