Despite all the benefits that the sport brings, many novice runners are in great need of ideas and suggestions regarding how to start running. This article aims to provide a practical approach which can be easily followed.
Complete Physical Exam
The beginner in running is strongly advised to obtain a complete physical exam from his doctor. The doctor is able to offer invaluable advice as to the beginner's current state of health and how her program should be structured. The doctor may even detect contraindications for the person to take up running and suggest an alternative to running.
Running Shoes and Clothing
Selection of a good pair of shoes is a good starting point after the physical exam clears the runner for starting. Running shoes should be comfortable and flexible. They should allow enough room for the runner's toes to move freely, and even swell up a little, in the case of long distance running. It is advisable to leave the shopping for the running shoes till later in the day, as one's feet swell slightly as the day goes on. If one tries on the shoes in the afternoon or evening and still finds them to fit well, he knows that the shoes will not be too tight after a long run. She should also consult the personnel at the store to capitalize on their knowledge, and their capacity to offer better deals. The runner should try to break in his new shoes by walking in them for a few days, wearing socks that she will run in. The socks should have no holes or wrinkles in them to minimize the risk of them causing blisters. Clothing is the next step. Clothing for running should be loose and comfortable. For female runners, a supportive sports bra is a must.
The Importance of Stretching
Stretching is the next essential step and should go on for at least ten minutes before running actually starts. The torso and neck muscles should also be stretched on top of the arms and legs. Stretching doesn't waste time. It actually saves the runner valuable time because it reduces injuries significantly.
Intensity of the Work-out
The beginner should always go slow and easy. He should not force the body to go through activities it's not used to. The level of intensity should be so light that the runner can breathe easy and even talk while running, as well as enjoy the scenery around him/her. She will only improve if the activity is deemed enjoyable and non-threatening. He may find the first run too much of a strain, or too easy. She should take a note of the way her body reponds to the work-out so that the intensity can be adjusted at the next run. Rehydration by drinking plenty of water or sports drink after the run is a must to hasten recovery and avoid dehydration related symptoms.
Variety in Training
After the first few runs, the runner can bring in variations to prevent the runs becoming boring or monotonous. He may even mix the running in other activities including swimming, cycling, walking, trekking, etc. These other activities are beneficial to rest some groups of muscles strained during running and build up other muscle groups. The practice of bringing in a variety of activities is also known as "cross training". This can be put off till the runner is more at ease with the running. Cross training is helpful in achieving a better balance between the muscle groups and in reducing the risk of running injuries.
Reading Leads to Better Running
The runner should also build up his basic knowledge about the sport by consulting websites, books and magazines on running. These resources are also useful in introducing the beginner to runs and races to enter around the country and running clubs to join. This knowledge will make the new hobby even more interesting.
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