Simply How to Get Started Running

I was sharing with a patient that I was running through my neighborhood this morning and how lovely and peaceful the world looked at 6am. I was energetic and enthused about the start to my day, when the patient stopped me and asked a great question. “How do I tap into that energy? How do I, a certified couch potato, get started running?”

Great question! Running is one of the best ways to get started exercising, but it is very intimidating for many people. I encourage all my patients to start or continue to run, so here is a little advice to get you going.

First, make sure you are healthy enough to start running. A trip to the primary care physician or cardiologist is in order if you have any major health problems like diabetes, high blood pressure or a history of heart problems. A trip to the podiatrist, chiropractor or orthopedist is indicated if you have any lingering issues with your joint and tendons. Remember that almost always it is best to walk before you run.  Walking can get your heart rate up and ready your body for running.

Second, you have to realize that the first few weeks of a running program hurts. It gets easier and easier with time, and the old adage of, “if it doesn’t kill you, it will make you stronger”, definitely holds true! If you stick with it for at least 3 weeks, it will become easier and even fun! Promise yourself to stick with it at least 3 weeks!

Thirdly, embrace the “WHY POWER”!! What do I mean by that? Remind yourself daily why you want to start running. Need some encouragement? Here are a few reasons why to start running:

1.     It’s a great way to get in shape and to lose weight! If you start running, most will slim down, strengthen your heart and usually decrease your cholesterol.

2.     Usually you will start eating better as a side effect. It’s amazing how your diet changes when you realize that what you eat is your fuel. Junk food just doesn’t give you great fuel to run. I’m not saying that your diet will become amazingly better overnight, but in most cases it will improve!

3.     You will decrease your stress. Running has an amazing way to decease your stress and help you find peace. Your running time is your little oasis of time during your busy day. I promise you will start looking forward to it.

4.     Runners are fun and very social people. Most runners say hello to everyone who runs by them. You start to make friends on the trail and then invariably become part of a running tribe. You have running in common and that’s all that matters. Racing makes it even more fun! Times are irrelevant to most; it’s a participation thing!

5.     You will start to think better and more clearly. Running clears your mind and allows your consciousness to flow. It’s amazing how you will find solutions to the problems of your day on the run.

6.     You will find your inner tough guy! There is something about running that makes you start ignoring the little negative self talk in your head. You will be amazed on how tough you really are. Running can be transforming and inspiring!

So now do you have enough reasons to get off the couch and get going? The correct answer is YES!!!

Let’s talk about the rules of the road first.

1.     Start slowly. If you can walk briskly for 30 minutes, then you can start with walk:run (step 2 in the program). If you can’t, then you have to start with walking first. Remember that if you start with too much volume and/or speed, you will burn out quickly. The idea is to get started slowly and build a habit for life.

2.     Increase gradually. I tell people to start with no more than 30 minutes and then add no more than 10% each week. Start with 3 days a week then build to 4 after 3 weeks, then 5 after 4 weeks, up to a maximum of 6 days a week. Even God needed a rest day! Too much, too soon, too fast = injury!

3.     Recruit a friend. It is a lot easier to get started and to stick with any exercise program if there is a friend suffering with you and making you feel peer pressure or guilt to continue! Seriously, it is much easier to stick to a program if you have an accountability partner or group. My Saturday morning running group has been running together for more than 10 years.

4.     Get running shoes fitted to your foot type. Visit your podiatrist or a running specialty store and spend the money on an actual pair of running shoes. You will be amazed on how much better you will feel in a great fitting pair of shoes.

5.     Have fun! This is mandatory! Running should be fun and you should enjoy the process. You are pushing too hard if you aren’t having at least a little fun!

So here is a suggested program to get going…..There are lots of programs out there so this is just a suggestion:

1.     You should walk before you run. Briskly walk for 15-20 minutes three times the first week. If this feels pretty good, then increase by 5 minutes three times the next week. Work your way this gradually to 30 minutes three times a week. When you can do this, it’s time for step 2.

2.     Walk 5-7 minutes to warm up, then run for a minute, walk for 5 minutes, and repeat for a total of 30 minutes. Do this 3 times the first week. Add a fourth day of just walking for 30 minutes. Then next week, walk for 5-7 minutes to warm up, then run for 2 minutes, walk for 4 minutes, then repeat for a total of 30 minutes. Do this 4 times the next week. Gradually working the run:walk from 1:5 to 2:4 to 3:3 to 4:2 to 5:1.  Increase slowly as you feel your endurance improving. There is no set timetable. Everyone is different. When you can run:walk 5:1 for 30 minutes, four times a week it is time to increase duration by 10% each week or go to just running.

3.     Now make a goal! Sign up for a 5K! Make a goal to finish 1 hour of running without walking! Put a carrot out there, because now you are a runner! A couple of 5K’s later, sign up for a 10K! You will be surprised on how a marathon now doesn’t sound so crazy! 

Enjoy the run……