Everyone Can Run: Basics for Beginners!

Running is one of the simplest forms of physical activity. It’s a natural movement for the body, it requires minimal equipment and according to the latest statistics, chances are you could recruit a friend to join you for the workout! With participation in running races at an all-time high, there is a lot of information available for beginners and it can be difficult to decipher what’s most important to focus on.

Whether you’re a novice runner or a self-proclaimed expert aiming for a 5K (3.1 miles), 10-miler or full marathon (26.2 miles), these are the basics of running that you should always keep in mind: 

Yes, you need running shoes.

Put your “tennis”, “walking” and/or “hiking” shoes away, and head to the nearest Sporting goods store (preferably one that is running-specific)! Running shoes are designed to help the foot strike the ground correctly, absorb shock from the impact and fit your feet snugly (reducing the sliding that can cause blisters). If you visit a Running store, they will likely ask you to jog slowly (either around or outside of the store, and/or on a treadmill) to analyze how your foot hits the ground and make a more specific recommendation for what type of shoe would fit best.

Once you have shoes, additional gear is optional!

Sure, it’s helpful to have a stop-watch, or even a type of GPS watch that tracks your distance, time, speed, etc (of which a few different varieties are available), but it’s not a necessity. Add this to the list of reasons to love running; all you need is attire that you deem comfortable and suitable for the weather, and a pair of shoes. 

That said, if you’re a tech-lover, the options are out there! In addition to a GPS watch for tracking distance, you could run with a Heart-rate monitor to keep effort/intensity levels in check, or small music-playing device (smart-phone, iPod, etc), or even an app that does all of the above (e.g. MapMyRun, Nike+, etc). 

Start easy, increase with caution.

If running isn’t part of your routine at all, start slow and easy! In fact, start with walking. Once it feels comfortable to walk briskly for 30 minutes, incorporate 1-3 minute running intervals and build up a little bit each week. The most common cause of injury among runners is “too much, too soon” – increase with caution, and take it week by week. If you feel pain or severe discomfort, take it easy for one week (stepping back on time and distance), to help the muscles recover and rebuild. 

When 30 minutes of running feels normal, do that 2-3 days per week until you’re ready to focus on a more challenging routine.

 

If you can run outside, do.

The battle of treadmill vs. sidewalk or track is never-ending, as neither is determinedly “better” than the other. However, the general consensus seems to stand that running outside is more enjoyable and always available! You may not always be near a treadmill or have access to an indoor gym, but sidewalks – and in some cities, walking/running trails - are usually abundant. 

If it hurts, reassess and take a break.

There will be some initial discomfort as the body gets used to the challenge, especially if running is entirely new to your routine. If you feel out of breath and tire very quickly, take it slower (reduce your pace). If you feel sharp pain in a very specific area, something may be wrong; if this pain persists after the run, and results in an achy joint or muscle, take some time off and give yourself a short break to recover. Be aware of the difference between mild discomfort and severe, constant pain – if you’re feeling the latter, it is best to consult a medical professional. 

Enjoy running, and balance it with other activities!

The hope is that this form of physical activity will become enjoyable, as it has for hundreds of thousands of people who toe the Starting lines at road races each year. Keep your body strong by balancing running with other activities that target different muscle groups – swimming, bike-riding, hiking, yoga and/or pilates all help maintain strength and flexibility. 

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Whether you’re a seasoned runner or completely new to the sport, there is always something to learn and a friendly fellow runner who will be willing to share some knowledge! Feel free to add to this list of “Basics for beginners” by leaving a comment here.