Starting Your Running Program

       So you are ready to try getting in shape with a running program.  It may be difficult at first, but it will get a lot better with time, and you will start to feel like a different person really quickly too.  Every person is unique, and it’s hard to tell someone how to start without meeting with them personally and evaluating their health.  However, I will include a few general tips on how to get started.

            First, consult a doctor before starting.  This may found silly, and you’ve heard it a lot.  The reason for it is if you have a heart condition or high blood pressure without knowing it, exercise can cause some real problems.  Most relatively healthy people will be okay before starting, but if you haven’t done any physical activity for a few years, you will probably want to stop by your doctor and get a quick routine physical.  Most people who are relatively healthy will be okay, but strange things have happened, and its best to find out what’s going on inside before starting an exercise program, especially if you are over the age of 35.

            Start slow.  On your first run, you may want to sprint down the street and impress all of your neighbors and friends.  You may feel great at first, but the next morning you will have problems walking- and I’m not kidding.  I would suggest starting uncomfortably slow, and if you still feel great the next day, up it a little bit.  The old adage “no pain, no gain” is not wise- especially if you are just starting.

            Mix it up.  If you have trouble running longer distances, try mixing in walking.  Jog for 2 minutes and then walk for 1 minute.  Work your way up to longer distances.  A devoted marathon runner and good friend of mine ran for 25 meters her first time.  She continually increased her workload and now runs marathons. 

            Stay close to home for a while.  When beginning, make sure you run near your house or car and with other people near by.  You don’t want to be caught in the middle of nowhere with no help.  It could be something simple like blisters, our a more serious health condition could raise its head.  I remember hearing a joke “the problem with jogging is that by the time you realize you’re not in shape for it, its too long to walk back”.  You might feel good running for 15 minutes and then hit the wall and be slowed to a walk.  That’s a long walk back.  I would suggest running around a track or your block for the first few times to get a feel for how long you can run before to run an “out-and-back”. 

            Set a goal.  Come up with something to work for.  For some, it’s a 5k, others its being able to run 2 miles without stopping, others, its being able to run a mile in a certain amount of time.  Pick something simple and work towards it.  If you aren’t sure what you are capable of, set the goal low, and then evaluate yourself after you reach it.  You probably shouldn’t set a deadline yet, just work on getting there.

            Be patient!  It may take a while to really see some results.  You may be miserable the first few times, but keep at it!  It always gets better.  Others will see changes really quickly, and then you’ll level off.  Keep chugging, your body will get in the routine and as you gain experience you will be able to manage your efforts and their results.

            Get into a habit!  Pick a time and stick to it.  Schedule it into your day.  If you don’t you will keep pushing it off and not do it.  Running at the same time everyday is helpful to your body for energy storage and recovery.