When it comes to running, many potential joggers find a million excuses as to why it just isn't for them. But the largest hurdle is usually just starting a running program, after which most new joggers find that the benefits far outweigh their preliminary concerns. Soon, perks like lowered blood pressure, quick calorie burn and runners' highs turn their initial excuses into distant memories.
The following steps can help new joggers start a running program of their own. The key is patience, allowing time to slowly build stamina and give the body room to let the benefits really start kicking in.
Steps for Beginning Joggers
- According to the National Institutes of Health, people with health concerns should consult a physician before beginning a new exercise program. Similarly, those who have not exercised in some time should also see a doctor before getting started.
- New runners should invest in a good pair of shoes. One of the best parts about running is that it requires so little - neither training nor special gear is required, and it can be done anywhere. However, since the feet support the entire body during a running workout, it's best to protect them. Specialized running stores and sporting goods outlets can provide assistance with the best fit, and the Runner's World website contains a searchable listing of specialty stores across the country.
- When starting a running program, it is best to consider possible routes and locations. Some runners prefer gyms and treadmills, while others enjoy the outdoors. Considering personal preferences will ensure that a new running program is both enjoyable and convenient.
- Walking is part of the process. Many people assume they will be able to run four miles from the start, and that it is somehow embarrassing to stop and walk. But the best way to start a running program is to include a mix of running and walking in each daily workout. New runners should start small - for example, walking 10 minutes and running five - and slowly increase the running portion each week. According to Amby Burfoot, 1968 Boston Marathon winner and executive editor of Runner's World Magazine, a good rule of thumb is to increase running distance by no more than 10 percent each week to prevent burnout and injury.
- It is unnecessary to worry about speed. In the beginning, new runners should jog slowly enough to maintain a conversation. The key is not to run out of breath, and as a result, out of motivation. There will be room for increasing speed in the future. For now, runners should focus on completing the time goal they've set for the day/week.
- It is important to create a running schedule that works. New joggers should consider their personalities and their routines, and plan their running schedule accordingly. Some people enjoy after-work runs to unwind, while others prefer weekend workouts. Some are morning people, others aren't. It is best to aim for three to four walking/running sessions each week, slowly increasing the running portion each week, and to commit those sessions to a day planner.
Ready, Set, Go
With a little time and patience, even those who never thought they'd be joggers can start a successful running program. The excuses they might have once used to avoid exercise will no longer apply. They'll actually enjoy running, and they'll be feeling great.
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