There is a running boom worldwide. Almost everyone I know are already into running or want to get started on running. Before this phenomena started, I have been running for almost 3 years. I have done three half-marathons and several 10-Ks and 5-Ks. My best for my half marathon was 2:11:17, and most of my 10Ks are sub-60 minutes and my 5Ks are mostly under 30-minutes.
My finish times are not stellar as compared to other serious runners out there. But I am proud to say that my numbers are considered respectable for me being a thirty-four year old female. That’s why I have been asked several times on how to get started on running. And here are some of my tips for beginning runners.
1. Get a medical consultation first. If this is the first time that you’re embarking on fitness. It is best to seek your physician’s advice first. You need a clearance to know if you’re good to start on a cardio training program.
2. Buy the right running shoe for you. It is best that you head on and get your appropriate footwear from a running shoe store. Most of their salespeople are adept in scrutinizing your foot type and give you suggestions that will suit your needs. Or do a “wet test” to find out what your foot type is.
3. Create a Plan. Devote days in a week, as well as the time of day solely for running. Try your best not to make excuses. The first two weeks are going to be the hardest when you start your running program. Even if you can just run for thirty minutes, that would still mean a lot.
4. Plan your program. Consider the Frequency (best is every other day), the Intensity (easy or hard) and Time (around 30 minutes). When you’re starting you can start at an easy and comfortable pace, thirty minutes, and run every other day. Walk if you need to, but challenge yourself after a couple of weeks by minimizing your walking time and by increasing your distance. Rule of thumb: increase your mileage ONLY by 10% each week, or perhaps even less than that if you’re just starting.
5. Don’t forget to warm-up and cool down. Don’t confuse stretching with warming-up. You need to warm-up first by walking briskly for 5 minutes or so and gradually increasing your pace. Then you can do some stretching after 5 to 15 minutes of warm-up. And when you’re done with your run. Gradually slow down and don’t just stop. If you do, blood will all pool down in your legs – and you will most likely get dizzy or worse – faint. Then, remember to stretch right after cool down too.
6. Hydrate. Hydrate. Hydrate. Remember to keep yourself hydrated with water or an electrolyte drink such as Gatorade. Before, during and after your run. Practice to drink at least 8 to 10 glasses of water a day. Keep yourself hydrated all the time.
What’s great about running is you just lose that extra weight effortlessly – if that is your main goal. Remember, do your best to stick to your plan. And perhaps, gauge yourself by signing up for a 5K fun run and see how you fare. Next thing you know, you’ll be training for your first 42K marathon.
