| There is a funny saying that cross-country runners | | | | from making an uniformed choice of the wrong shoe |
| like to throw around that goes something like this: | | | | simply because you like the way it looks. Finding the |
| "Our sport is your sport's punishment." Unfortunately, | | | | best shoe for you can take some trial-and-error, but |
| this quote carries with it more than just a hint of | | | | it is well-worth the effort. |
| truth - most people simply hate to run. Running is | | | | Tip #4 - Start Slow and Run Short When you first |
| hard, it takes time that could be spent doing other | | | | start running, it is best to begin by running slowly for |
| things, and for many people running is painful, | | | | relatively short distances. Running will be a lot more |
| uncomfortable, and not the least bit enjoyable. Ask | | | | enjoyable if you don't overdo it to the point where it |
| any serious distance runner, and they can recount to | | | | becomes hard and starts to hurt. So, consciously and |
| you the scorn they sometimes receive from friends | | | | repeatedly tell yourself to slow down. If you need to |
| and colleagues about the fact that they run. I can't | | | | walk, do it. When you're out on the road by yourself, |
| tell you how many times people have told me that | | | | nobody is going to care if you take a walk break, |
| I'm going to ruin my knees, or that we as humans | | | | and if this helps you to keep running, then it's worth |
| simply weren't meant to run long distances (which, as | | | | it to do so. For me, when I used to run sporadically |
| an anatomy professor and evolutionary biologist, I | | | | before May 2007, I felt like I wasn't getting any |
| disagree with wholeheartedly). So how does one | | | | benefit unless I pushed myself to the limit. This made |
| overcome this fear and loathing for all things related | | | | running unpleasant, and explains in large part why the |
| to running? In this article I'll provide 10 tips regarding | | | | habit never clicked. By approaching my development |
| what helped me the most during the first few | | | | as a runner this time around as a long-term process, |
| months of my transition from being a couch-dweller | | | | it became enjoyable, and I eventually got to the |
| to becoming a full-fledged runner. | | | | point where running harder and longer was a joy |
| I officially mark May 2007 as the date when I | | | | rather than a chore. I found that every increase in |
| started running. When I say running, I mean really | | | | run distance was a new milestone, and triggered a |
| running, not just jogging a few miles here or there | | | | desire to go even farther. This culminated in my |
| when I felt like it. May 2007 is when I began to really | | | | decision to run a marathon in May 2008, one year |
| call myself a runner, when I began a habit that sticks | | | | after I began running, and that was one of the most |
| with me to this day, and has become such an integral | | | | amazing experiences of my life. |
| part of my life that I couldn't imagine living without it. | | | | Tip #5 - Track Your Effort If you need help tracking |
| Prior to this time, running was for me, as the saying | | | | your effort, purchase a heart-rate monitor or a |
| at the beginning of this article alludes to, like a form | | | | running computer. For beginning runners who own an |
| of self-punishment. I did it because it was supposed | | | | Ipod Nano, the Nike+ system is a good choice. It's |
| to be good for me, or because some coach at some | | | | cheap (Tip #6 - Eat and Drink Appropriately This |
| time ordered me to do it during some practice - I did | | | | probably goes without saying, but fueling and |
| not, however, enjoy running. That all began to | | | | hydrating properly for your runs is critical. If you eat |
| change for me when I began to gain weight after | | | | something (even just a Powerbar or similar product) |
| the birth of my two kids. I realized that I was now in | | | | an hour or so before you run, and hydrate well, your |
| my 30's, and if I was going to take control of my | | | | runs will be much more pleasant. Starving yourself to |
| health, I needed to start getting serious about | | | | lose weight while running is counterproductive and |
| exercise. This brings me to my first tip: | | | | should be avoided at all costs. Your body needs fuel |
| Tip #1 - Find a Source of Motivation For me, having | | | | to power your muscles on the run, and it needs fuel |
| children was the primary impetus for beginning my | | | | to repair any damage that occurs after you run. If |
| running habit. I wanted to get my health back under | | | | you deprive yourself of fuel, your desire to run will |
| control, and I wanted to be able to keep up with | | | | fizzle away. One additional note about hydrating - if |
| two little kids as they grew up and became even | | | | you run in the summer or in a hot area of the |
| more active. To this day, one of my main | | | | country, be wary of your hydration level. When it's |
| motivations for running is to set a good example | | | | really hot I generally carry water with me. Sometimes |
| about the importance of exercise for them. A | | | | I carry it in hand, sometimes I use a water bottle |
| secondary source of motivation was entirely personal | | | | belt, and for longer runs I use a Camelbak hydration |
| - I wanted to lose some weight. It turns out that I | | | | pack. Dehydration can be dangerous, and is easily |
| lost about 15 pounds during my first six months as a | | | | avoided with proper preparation. |
| runner, and that was strong motivation to keep | | | | Tip #7 - Find Something to Pass the Time Some |
| going. | | | | running purists prefer to avoid all electronic devices |
| If you don't have kids, and your weight is not a | | | | while running. I however, am a gadget freak, and |
| problem, motivation can still be found in other areas. | | | | can't bear to run without my Ipod Nano attached to |
| My next tip for beginning runners details one of the | | | | my arm (except during races - for that I go without). |
| things that really helped to keep me going at the | | | | Listening to good music on a hard run can be |
| beginning of my running life: | | | | incredibly motivational, and there are times when |
| Tip #2 - Sign Up for a Road Race I'm extremely | | | | music alone can pull me through a tough patch. For |
| competitive with myself, and one of the things that | | | | long runs or slower, easier runs I like to download |
| initially got me running was a deal that my wife and I | | | | podcasts from Itunes or audiobooks from my local |
| made to sign up for and run a 4-mile road race on | | | | library's digital audiobook download site. Most library's |
| the 4th of July, 2007. When I signed up for the race, | | | | offer these digital downloads now, and although MP3 |
| I had never run more than about three miles in one | | | | player compatibility can be an issue at times, there |
| go, and four miles seemed like an astronomical | | | | are ways to overcome this and downloads are |
| increase over that. Signing up for the race and paying | | | | typically free with a library card. Listening to |
| money to reserve my spot gave me a goal to train | | | | audiobooks on the run has opened up a whole new |
| for, and because I'm not a quitter, there was no way | | | | world of options for me, and there are times when |
| I was going to back out. If you're even the slightest | | | | I'm so engrossed in what I'm listening to while running |
| bit competitive (even if just with yourself), signing up | | | | that it feels almost effortless. |
| for a local 5k is probably one of the best things you | | | | Tip #8 - Run with a Partner I tend to run solo or |
| can do to motivate yourself to keep running. For me, | | | | with my dog (who is a great running companion by |
| racing hooked me in a way I never would have | | | | the way), but many runners thrive on running with |
| anticipated, and running races is one of my prime | | | | friends/family/co-workers. Having a partner helps to |
| motivators for training to this day. It also introduced | | | | pass the time, conversation on the run generally |
| me to a whole "running world" that I didn't even | | | | forces you to slow down, and having a partner to |
| know existed. In every town there are like-minded | | | | keep you honest helps to prevent lapses in |
| people who run crazy distances simply for the fun of | | | | dedication to the sport. |
| it. These people are among the most open and | | | | Tip #9 - Join a Running Club Most towns/regions |
| friendly people I have met, and their enthusiasm for | | | | support local running clubs. Generally, these clubs |
| running can be infectious. If you want to gain entry | | | | cater to people of all levels and abilities, and joining |
| into this little slice of the world, start by going to | | | | one can be a great source of motivation. Meeting |
| some road races - I guarantee that you won't regret | | | | other local runners provides an avenue for learning |
| it. | | | | about new running routes in your area, and they can |
| So lets now assume that you have some source of | | | | be rich source of information and advice for beginning |
| motivation to get you off of the couch and onto the | | | | runners. Check out the Road Runners Club of |
| road or trail. What follows are the lessons I learned | | | | America RRCA for information on finding a local club |
| from personal experience that I think are the most | | | | in your area. |
| important to pass on to a beginner who has made | | | | Tip #10 - Join an On-Line Running Forum On-line |
| the decision to start running. | | | | forums are a great place to find information and |
| Tip #3 - Get Appropriate Running Shoes I can't | | | | advice on running. There are tons of running forums |
| emphasize enough how important this tip is. When I | | | | out there, so finding one to your liking should not be |
| say "appropriate" running shoes, this doesn't mean to | | | | hard. A few examples are the Runner's World |
| head to your local sporting goods store to pick out | | | | Magazine Forums, the Forums, the Runner+ Forums, |
| the coolest shoe in the "running" section. What most | | | | and the Cool Running Community Forums. Even if you |
| people don't realize is that each of us has a particular | | | | aren't an active contributor, reading through the |
| type of running gait. The way our legs move, the | | | | collective knowledge on these forum sites can be |
| way our feet hit the ground - each of us is a little bit | | | | incredibly beneficial. |
| different. When it comes to running shoes, you want | | | | I could probably go on-and-on with tips like those |
| to be sure that you find a pair of shoes that is | | | | presented here, but I'll cut it off at 10 for now. |
| suitable for your particular gait. How do you do this? | | | | Probably the most important pieces of advice I can |
| The best way is to go to a specialty running store | | | | give to beginning runners are to stick with it and to |
| where they will analyze your gait (usually for free) | | | | have fun. As your running progresses, you'll begin to |
| and let you try out a few pairs of shoes by running | | | | experience both physical and mental changes that |
| around the block. Any good running store will do this, | | | | you might never have expected. Running improves |
| and getting the right pair of shoes for your body and | | | | the health of your body, but it also can change your |
| gait type will go a long way toward making your | | | | mind (it's a great stress reducer for one thing), and |
| transition into running go more smoothly. It will also to | | | | once you're hooked, there's no turning back. |
| help minimize any chance of injury that might arise | | | | |