Starting a running program is a great way to get in shape. All you need is the proper attire, a schedule and a little motivation.
Running has steadily increased in popularity since the boom of the 1970s. Today people of all ages, races and genders are lacing up their shoes and hitting the pavement . Races, from 5-Ks to ultramarathons, are popping up in small towns and big cities all across the country. The growing popularity of running is due in most part to its convenience. You don’t need a gym membership, expensive gear, a team, a particular skill or even much time. All you need is a little motivation and a plan.
Buy the Proper Attire
Running is an inexpensive sport with little equipment requirements. The only gear you truly need is a great pair of running shoes, so you should be prepared to splurge on these. The wrong pair of shoes can cause serious problems including knee, shin, and ankle injuries. When you’re ready to buy your new shoes, go to a specialty running store where the sales staff is knowledgeable and trained. They should measure your foot, check your arch height, and watch you run. Then they will help you decide from five different types of running shoes.
- Motion Control Shoes– These shoes are for pronators, people whose ankles rolls in while they run.
- Stability Shoes – Stability shoes are good for mild pronators.
- Cushioned Shoes– These shoes are softer shoes good for supinators, people whose ankles roll out, or for people who have high arches.
- Trail Shoes – Their soles are made for trails and offer extra traction.
- Speed Shoes– Speed shoes are lightweight and meant for speed.
Create a Running Schedule
Finding a time to run that fits in with your schedule is essential if you want to keep running. Getting started is easy, but sticking with it can be difficult when you have a hectic schedule. People who run in the mornings tend to run more than their afternoon counterparts because they face fewer distractions in the mornings. Try an A.M. run. Lay your clothes out the night before and get it over with. Whether you’re a night owl or an early bird, stick to a schedule. Get out your calendar and write down your mileage for each day at least a week in advance.
If you’re training for a particular race, Runners World offers a pre-made schedule that will help you be ready for the big event. They offer plans for a variety of races (from 5Ks to marathons) depending on how hard you want to train. Even if you don’t feel ready for a race, these types of schedules can give you a good place to start with your training.
Find a Running Partner
It’s 5 a.m., you have a long day ahead of you, but you really need to run. Pushing the snooze button isn’t quite as easy when you have someone counting on you to run. A running partner will push you when you don’t care about yourself enough to do it alone. If you don’t already have a friend interested in running with you, check out the running clubs in your area. Team in Training is great for beginner runners and the organization has a presence in most major cities. It’s also a great way to meet people and run for a good cause. Four-legged friends also make great running partners.
Set a Goal
Cleary define your goals before you begin. Do you want to lose 5 lbs? Run a faster mile? Maybe you want to compete in a 5K, or even a marathon. Whatever your goal, write it down and give yourself a reachable timeline. Oh and, don’t forget to reward yourself!
Find a Place
The best part about running is being outdoors and exploring new places. Of course, running around the neighborhood is convenient, but when you have extra time, run somewhere you’ve always wanted to see. Run downtown, run outside of town, run in the city or county park, run on trails in the mountains, run by the ocean, run by the river…. Running is a great way to discover a new place and rediscover where you live.
