Many people look at those of us who are running fanatics (like me, though believe it or not, there was a time when I, too, was not a runner) and think about how they would like to start running, but have no idea how to go about it. They give up before they even get started. With summer fast approaching, I see more clients turning to outdoor options for physical fitness, and running is certainly one of the best choices. Below are my tips on how to develop a running habit, without quitting or feeling overwhelmed.
Have fun. Don’t make running your job, or you won’t do it. It’s not worth it if you’re not having fun.
Don’t worry about speed or distance. You are only in competition with yourself, so you make the rules. You don’t have to be fast, and you don’t have to travel Olympian distances.
Keep your goal simple. Set a simple goal that you can reach and feel good about. Begin by combination jogging/walking for 15-20 minutes three times per week, and see how your body feels.
Warm up and cool down. Think of your body as taffy. You want to get it warm so it can stretch out. A 5 minute warm-up session of a select combination of jumping jacks, high knee walks, butt kicks, side runs, and slow walking lunges will ask those muscles to wake up. Basic stretches at the end of your run to lengthen the chest, hip flexors, hamstrings and quads will prevent your muscles from staying in the tight, contracted position they form to propel you forward.
Wear the proper footwear. Footwear is very individual. I’ve worn Nike, Saucony and Asics sneakers, but you may find another brand that works better for you. When selecting sneakers, I recommend you go to a good running store that has a treadmill where you can try out the shoes – Jack Rabbit and Super Runners Shop are personal favorites in the city. These stores also contain other running gear – cushioned socks and clothing that will keep you dry. Typically, you want to buy shoes ½ size larger than you normally wear, because your feet move around a lot and expand when you run. You may find you even want to go one full size up.
Running gives me a perspective on life I didn’t have before – it expands my horizons as I test myself, push myself, and take in the sounds of the pavement and my body. In the words of John Bingham, author of No Need for Speed: A Beginner’s Guide to the Joy of Running, “The miracle isn’t that I finished. The miracle is that I had the courage to start.”
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