Running is one of the cheapest ways to get in shape. For beginners, it can seem daunting at first, but over time you can build up to running more and more each day. As someone who has been running for years, the greater benefit for me is that it relieves stress, clears my head, and allows for some personal time. I love to say, running is cheaper than therapy! This post is going to include everything a beginning runner needs to know, and a great schedule for starting out.
The Basics..
1. The Shoes: The single most important thing is that you find a running shoe that is comfortable on your foot. There is no best brand or type of shoe. When you go to the store, try both shoes on with a good pair of socks and walk around in them, even jump around or jog a few steps. Do not buy running shoes online unless you are buying the exact same pair you have worn previously. Also, I want to stress the comfort part. Running shoes these days come in all kinds of cute colors and styles, but be sure to go for comfort over looks. Many people ask me about minimalist running shoes such as the five finger shoes. There have been no clinical trials demonstrating benefit, only individualized accounts. The theory behind these minimalist shoes is that it will develop and strengthen other muscles in the foot and adjust your running mechanism. I say, try whatever works for you and get what is most comfortable.
2. The gear: If you are running outside, make sure you dress warmly in the winter. A headband to cover your ears and gloves are usually essentials that people don't think about. In the summer, be sure to wear loose breathable fabrics. Most importantly, make sure you have a good, supportive, high impact sports bra!
3. The technique: This one my sound silly, but there is a proper technique to running. The most important tip is to run "lightly." What does that mean? With each stride, the midfoot and balls of your feet should hit the ground, not your heels or your toes! You should also avoid pounding on the pavement, light brisk strides on the balls of your feet make for proper running and helps to avoid injuries. As for your posture, I like this picture from womensrunning.competitor.com
How to Start..
My recommendations for beginner runners are based on personal experience and evidence based medicine from UpToDate.com.
- Beginners do well with an exercise program that combines running and walking for a set time, and then gradually increasing the time spent running
- Running should be done no more than every other day for 20-30 minutes
- I like to recommend this sequence for running: warm up, run, cool down, stretch. Contrary to popular belief, stretching at the end of your run instead of at the beginning is good for you!
Here is my simple 6 week program to get you started!
Week 1
Warm up: 20 jumping jacks, walk 1 min, power walk 1 min
Run: Run for 2 min, Walk for 2 min. Continue this sequence 5 times for a total of 20 min.
Cool down: Walk for 5 min
Stretch
Week 2
Warm up: 20 jumping jacks, walk 1 min, power walk 2 min
Run: Run for 3 min, Walk for 1 min. Continue this sequence 5 times for a total of 20 min.
Cool down: Walk for 5 min
Stretch
Week 3
Warm up: 30 jumping jacks, walk 1 min, power walk 2 min
Run: Run for 4 min, Walk for 1 min. Continue this sequence 5 times for a total of 25 min.
Cool down: Walk for 5 min
Stretch
Week 4
Warm up: 30 jumping jacks, walk 1 min, power walk 2 min
Run: Run for 5 min, walk for 30 sec. Continue 5 times for a total of 27min 30 sec
Cool down: Walk for 6 min
Stretch
Week 5
Warm up: 40 jumping jacks, walk 1 min, power walk 2 min
Run: Run for 6 min walk for 1 min. Continue 5 times for a total of 35 min
Cool down: Walk for 6 min
Stretch
Week 6
Warm up: 40 jumping jacks, walk 1 min, power walk 2 min
Run: Run for 7 min walk for 30 sec. Continue 5 times for a total of 38min 30 sec
Cool down: Walk for 6 min
Stretch
There you have it! Try my 6 week running schedule and then continue to build on your own, adding more time running. Once you have mastered it, you can start over and alternate between a fast paced jog and a slow paced jog. Let me know if you have any questions! Comment below and let me know how your progress is going!
Nice post! Lots of people don't know the most important is getting the right shoes. There's run shops that analyze your run and tell you the best type of shoe for you (for free!) So that's also something to take advantage of :)
ReplyDeleteI love this! I really enjoy running and this would be really helpful for anyone that is interested in doing long distance runs such at the 5K Color Run!
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