Running is a terrific form of exercise and, in times when money is tight, can be a cheap way to burn calories and build fitness. Children run for the pure joy of it, and adults can learn to run with joy too, by taking it one step at a time.
What Running Gear Does a New Runner Need?
Buy a good pair of running shoes. This is the one area in which a new runner should not cut corners. A pair of quality running shoes will decrease the chances of injury. Runners’ World magazine publishes a shoe guide each year, testing the latest shoes to help runners find a good fit. A local running store is also able to provide advice about fit and support, and may be able to do a gait analysis to determine the type of shoe most suited to the runner.
Specialty running clothes are not necessary when learning to run. A comfortable t-shirt and pair of athletic shorts are all that’s needed. Once a runner has progressed beyond the first few weeks of a beginning running program, there are other clothing options that may be explored. Runners often favor technical clothing made of wicking fabrics that carry sweat away from the runner’s body, reducing the chafing of fabric and cooling the skin.
Where Should a Beginning Runner Run?
The short answer is: anywhere. The beginner can start running anywhere – on a treadmill, around the high school track, down the neighborhood roads, or on city trails. Some surfaces are more ‘beginner-friendly’ than others. Concrete sidewalks are generally not a good choice, since concrete is a surface that is very hard on joints and shins. Asphalt streets will work, but a track surface, dirt path, or treadmill belt are softer choices.
More important than ‘where’ is ‘when’. It’s often difficult for beginners to carve out time from busy days to find time for a running program. However, a new running program can begin with 25-30 minute workouts, only three times per week.
Are There Programs for New Runners to Follow?
The biggest mistake new runners make is trying to go too far, too fast. Slow and steady is the only way to win this race. By following a written running program, the beginning runner can ease into the running life style and build a base of fitness.
One of the most popular beginning running programs is called Couch to 5k (C25k), designed to take the new runner from sitting on the couch to running a 5k race (3.1 miles) in nine weeks. The first week calls for three days of exercise, walking one minute and running one minute for a total of twenty minutes. Each week, the amount of time spent running is increased, until the runner can complete a 30 minute run without stopping.
There are many other beginning running programs that a new runner can investigate, including those from Jeff Galloway and Hal Higdon. The running magazines publish beginning runner programs each year, and the local libraries and bookstores will have resources as well. A new runner can choose the program that will work best for them, based on existing fitness level. Most beginning running programs will recommend that a new runner be evaluated by their physician before starting to run.
Running is less about talent and more about persistence. Beginners shouldn’t be afraid to lace up the running shoes, head out the door, and see how far a running program can take them. New runners can expand their running world view by trying trail running, working different muscle groups and providing new challenges as running becomes more of a part of their daily lives.
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