Learning How to Run
Even if you haven't exercised in years, if you can walk for 15 or 20 minutes, this schedule can make you a runner. It can also take you to your first 5K in eighteen weeks!
When starting out, have fun, and don't give in to the desire to do too much too soon—or worse, don't quit before you reap the benefits that running can provide. Be patient with yourself and consistent in your workout. In short, enjoy the process, but don't overdo it. Happiness in running comes from the journey, not with the final destination.
Tips Before You Begin
Before you head out the door, review the following tips. Even though running is a simple activity, you need to be mindful of what you're doing at all times in order to maximize its benefits and your enjoyment.
Be aware of road and trail slants
Stay hydrated
Mind the seasons
Minimize risks
Let others help
Runners should pay attention to road or trail slants and camber (the slightly arched shape of the road or trail surface), regardless of whether they have hip or knee problems. Frequent running on pitched or slanted surfaces increases your chances of incurring injury. If your knees or hips are prone to soreness, you should pay special attention to the camber and try to run on the flattest, most level portion. This will reduce the angular stress that can make any injury a more serious problem.
Fact
The shortest distance between two points is a straight line. In training, it is fine to hug the wide lines, such as running along the outside edges of course curves, for example. But when you are running in a road race or timed event, look for and run the shortest official course, especially on curves and turns. Hugging the outside border of the road can add mileage and time to your performance.
For hot, humid days and for runs of more than half an hour, it is very important that you drink fluids every 25–30 minutes. Above all, don't wait until you're thirsty to start taking in fluids. Before setting out, drink 8 ounces of water and hydrate regularly during your run. Be careful, though, not to drink excessive amounts of water as doing so can lead to the dangerous condition of hyponatremia.
For runs lasting an hour or longer, it is important to also consume sports drinks such as Gatorade® or Powerade®. You can also plan your route so that you are able to stop at water fountains along the way. Doing so offers the psychological advantage of breaking up the run mentally, since you can set yourself the goal of running from one fluid stop to the next.
Certainly one of the great things about running is that it is a year-round sport. You can run through every season as long as you adequately hydrate and dress appropriately. Dress warmly enough in winter and dress to stay cool enough in summer. Be especially careful on extremely hot or cold days. You should always try to avoid running in extreme heat and extreme cold. If you really must run in such conditions, bring plenty of fluids with you and consider shortening your workout for that day.
Cautions
Running, like many other sports, poses its own set of potential problems, including dangers on the trail and risk of injury. One of the most important things you can do is to be aware of your surroundings. Keep your head up and your eyes focused ahead of you rather than down at your feet. If you run in the dark, make yourself visible to others by way of reflective clothing, decals, or tape. Carry a small flashlight so you can see where you are landing.
Let someone know where you are going, what time you are leaving, and when you expect to return. No matter what distance you plan to run, consider carrying your cell phone so you won't be stranded if you incur injury or need help of any type. At the same time, a word to the wise: Don't consider your running time a chance to catch up on phone calls. Even though carrying a cell phone is a smart safety feature, resist the temptation to use it unless you have a real emergency.
On a dirt trail, watch out for roots and rocks. Avoid running alone in areas that bears and mountain lions call home. For safety reasons, women should find companions to accompany them when running in unpopulated areas. Dogs and human companions can be fun accompaniments to running, and they provide security against undesired interactions.
Fact
Different degrees of pain after a workout can include soreness (a light achy feeling), aches (continuous dull throbbing), and pains (acute and sharp hurting). If soreness or aches don't diminish, take some time off from running. If pain increases, stay off the injury, apply RICE (rest, ice, compress, elevation), and take a pain reliever. If the pain doesn't subside in a few days, see a doctor.
Don't overdo it, especially in the beginning. One of the negative effects of running excessive mileage or running too frequently (that is, not scheduling regular rest days) is the risk of incurring injury. Injuries to the knees, hips, and Achilles tendons, in particular, can often be attributed to overtraining. Listen to your body, and don't make comparisons between your training program and the mileage totals of other runners.
Stay Motivated
Making this change in your life by taking up running is a big deal and something you should feel really good about. Make a copy of whichever training schedule you choose from this book and put it in a prominent place in your home. With the schedule clearly displayed, you can chart your progress. In fact, you can keep yourself motivated by asking your housemates to help you stay on track. That way, when you meet your goals, they can share in your success and help celebrate what has become truly a group effort. This might even inspire someone you live with to join you in running.
