Before Starting a Running Program
Things to Know Before Running
Starting a new running program can be exciting. Here are the things you need to do to run injury-free, find good shoes and motivation.
Starting a running program can be very exciting. Maybe you are already seeing yourself at the finish line of your local 10K race this summer, but be carefull. There is a couple of things that you need to do before starting a running program that can help you stay injury-free and motivated.
- Always consult your doctor before starting an exercise program
First thing first, before starting any physical activity program you should always consult your doctor. Don’t be scared, in most cases your doctor will approuve. But it’s always better to verify if there’s no health concerns that can stop you from running. Be sure to bring a copy of the training program you have chosen with you at your appointment.
- Think about buying a good pair of running shoes
This is one of the most important things to do if you want to commit yourself to a running program. You don’t have to go out right away to buy yourself a pair of expensive running shoes but if you want to start running 3-4 times a week that is definetely an investment that you should consider. Under 3 times a week a regular pair of sneakers will do the trick. If you decide to invest in a good pair of running shoes, establish your budget for the purchase (the price of a good pair of running shoes will cost between 60 to 100$) and then find a specialized store for runners and running gear. That way you will have access to a competent sales person that can help you find the perfect running shoes for you depending on the surface you run on, the type of your feet (flat, high-arched, normal), the kind of running you do, etc.
- Find yourself a good training program
With acces to internet you can find a multitude of training programs for beginners. Be carefull though. Stay with the beginners program if you haven't run in a while or if you've never run a single mile in your life. That way you will prevent injuries from happening. Also don't aim to high. It might be a little to much to think that you will run a marathon in your first year of training if you have never run before. But it doesn't mean that you will never run one.
- Determine your motivation to run
Running can be full of benefits for your health. In addition to loosing weight, running will help you prevent muscle and bone loss that comes with old age. Keeping that in mind, finding also other source of motivation will help you get your feet out the door to run. For example, find yourself a running partner, take your dog for a run, enjoy the outside, etc.
- Focus on obtainable goals
Don’t plan to run a marathon the first year if you have never run in your life. You might get dissapointed and exausted by the training program and the chances of you getting injured are high. Keep in mind that you should never increase your milleage to more than 10% per week to avoid injuries. With that in mind a 5k or a 10K the first year would be a more reasonable goal for you.
Running can be a fullfiling experience at any age. Using those tips can help you stay injury-free so you can enjoy a lifetime of running.
