How to Start Running and Stay Running
On occasion I'm asked "I want to start running. How do I do it?" The real question isn't "how do I run?" because intuitively we all know how . If you read between the lines, what people really want to know is how they can run and avoid injury and pain. They want to know how to make running enjoyable.
Even though running is hard work it can be enjoyable. Don't be fooled though, coming to a place where running is enjoyable doesn't mean it stops being hard. It takes a commitment and a lot of time. Running always takes effort, but most people who start running realize there can be joy in that effort. It's the satisfaction of a job well done. It's the the pride you feel in meeting your goals. It's the confidence of transforming your body. It's the amazement of doing something you once thought impossible. There's no doubt it is a challenge, but the reward is worth it. If you're up for the challenge here's how to get started...
Schedule a Physical Therapy Assessment: The more I learn more about the weakness and imbalance in my own body the more I become a advocate of knowing where you are weak and working to strengthen it. Weak areas in the body, under stress, will become injuries. Running is a big stressor on the body and you will notice things will start to break down resulting in injury. Finding out those weakness and working to correct them before you even start running is the first step towards ensuring that you will continue to run after you begin. Consider scheduling an appointment with a physical therapist. If you don't have a physicians referral you can still schedule an appointment. I've found the price of a PT assessment (out of pocket) is anywhere from $130 to $180 [this may vary based on where you live]; additional sessions tend to be less. Injuries can derail even the most motivated person, a preventative visit to the PT will keep you running strong.
Start Slow: Start slow. If you have never run before incorporate intervals of running and walking. Commit to starting with ten minutes a day either on the road or the treadmill. Start with a minute of running followed by two or three minutes of walking (until you're heart rate and breath come down), then run again for a minute. Repeat these cycles for ten minutes. As you become more comfortable with the running intervals begin to increase those. Try running for two minutes and walk for three. Continue to increase the running interval and try to decrease the walking interval until you can run continuously for ten minutes. Once you can run continuously for ten minutes try to add time in 2-3 minute increments to increase your overall time running. And don't be afraid to drop back or include walk breaks, not every run needs to be longer than the previous.
Set a Goal: One of the best ways to ensure you stick to your new running regimen is to sign up for a local 5K. Having a race to train for makes your goal specific. Put the race on your calendar and start working towards the goal of finishing it. Knowing that you are working towards a goal will help keep you motivated in the moments that don't feel enjoyable.
Accountability: Rally friends who will support you. Avoid the 'friends' who make fun of your efforts or offer a defeatist mentality. If none of your friends or family are willing to offer support consider joining a local running club. Sometimes this can be intimidating, but everyone runner started somewhere and most are incredibly friendly and eager to help someone who wants to start running. A local club can be a great resource for accountability , motivation and experience.
Take Care of your Body: If you do see a physical therapist make the exercises they prescribe part of a weekly strength plan. Focus on moves that strengthen your hips and core. Keep yourself limber with a dynamic warmup before running and static stretching and foam rolling after. And another great tool to help reduce shin splints and ensure that your feet, shins and ankles stay strong is to incorporate daily foot drills. Also, consider adding regular massages and chiropractic visits to your calendar.
Running can be an incredibly gratifying and enjoyable hobby. By following a few of these tips you'll be off to a great start!
How did you start running? What keeps you running?
-Sarah
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