The Beginner’s Guide For Starting a Running Program

Oct25th 2018

Running is one of the best forms of exercise to lose weight, to improve your cholesterol and blood pressure, and to lower your risk of heart disease. You don’t have to be especially young or need to be a top-notch athlete to begin running. The great thing about running is that virtually everyone can do it. If done correctly, running is an inexpensive, safe, and fun form of exercise. As the warm spring weather appears here to stay, NOW is the time to get going!

Here are our Top Six Tips to help you get started:

Please note: If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician before starting an exercise program. Also important to note: The tips below could just as easily be applied to a WALKING program as well. So if you don’t enjoy running, or have an injury or condition that prevents you from running, don’t be discouraged from getting out there. Walking is also a wonderful form of exercise.

  1. Select a goal. This could be running a mile, losing 10 pounds, finishing a local 5k race, or competing in a half-marathon. This is your program and it should be about what you want to achieve.
  2. Get the gear. Always make sure you begin with the proper footwear. A running shoe is much less expensive than a gym membership or a fitness class and is the only real expense in starting a running program. Make sure you have a shoe that gives you good support and fits you properly.
  3. Be patient! A majority of injuries occur because people try to do too much too soon. Start with walking and then mix in a little running. Never increase your workout by more than 10 -15% per week. Stretch, Stretch, Stretch.
  4. Stretch, Stretch, Stretch! Proper stretching can prevent many injuries associated with running. Stretching the major muscle groups such as the quadriceps, hamstrings, calves, trunk, and arms, should be done before and after every workout.
  5. Listen to your body. You will be sore in the beginning and as you progress the program, but if your body is telling you to take a day off, then take a day off. If taking a couple days off prevents an injury, it is well worth it.
  6. Have Fun!!! If you don’t find ways to enjoy what you’re doing you won’t stick with it consistently. Mix it up, find a friend, join a running club, listen to music, or explore new places. Whatever it is, make it fun!