Getting Started
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How to Begin A Running Program

We have all watched the Kenyans amaze us with how easily they can run a 5-minute marathon pace and consistently win races.  But how do they do it?  And where does someone who just wants to finish a 5K – not win the New York marathon- get started with a running program?

Well, we cannot all run like the Kenyans, but we can all start a smart running program that will allow us to achieve our goals of finishing the race you desire.

Starting Early
Kenyans start early.  Their start building their VO2 max buildup by running to school, working in the fields and playing all in a high altitude.  They build a strong base through consistent aerobic exercise, beginning early in life,  that is critical to future aerobic exercise and a strong running career. 

If you have been walking, but have not attempted to run before, or if you have run a 5K, but never believed you could run a half or even a whole marathon, you may be a bit apprehensive to try.  If you think you are too old to start now, think again.  There are many different examples of runners who started running as late as their 60’s or 70’s who have now compete in marathons and even ultra-marathons. 

Take the Leap
There are many training resources available to get you started, with many different schools of thought about number of days per week, walk/run and what it really takes to get started.  Do some research to find one that you feel will work best for you, your training schedule and which one makes you feel best about taking the leap.  The most important thing to remember is that starting a running program can be very exciting, but this excitement can sometimes lead to over training early on that can lead to injury.  Be sure to pace yourself and consider the following tips as you get started:

1. Consult with a Doctor – If you are starting from scratch with a running program, it is always best to have a physical and let your doctor know you are starting a new training program.  Be sure that you do not have any health concerns that would negatively impact your running program.
   
   
2. Find a Program That You are Comfortable With – There are numerous running training programs, running groups and running clubs available today. Do some research and find one that you are comfortable with.  The best programs start slow and build slowly allowing you to develop a base on which to build.  Slowly increase your time and intensity of your runs.  Overtraining or trying to do too much too fast will lead to injury, so resist the temptation to run more than you should early on.
   
   
3. Set Reasonable Goals to Stay Motivated – Set small achievable goals first and relish the great feelings you will have as you achieve them.  If you have never run a 5K before, a marathon may not be the most realistic goal.  Choose a 1 Mile first and add no more than 10% more mileage per week to avoid injury. 
   
   
4. Pace Yourself and Listen to Your Body – Run your own pace, never try to keep up with someone else unless they run a similar pace.  Run a pace that is comfortable enough for you to carry on a conversation as you run.  That way, you can run with a partner or group that runs a similar pace and socialize at the same time.  Resist the temptation to take off too fast and run out of steam before finishing the distance you set out to do.
   
   
5. Gauge Your Success and Adjust Your Expectations– Develop small benchmarks and track your success with a running log.  Track your training in minutes rather than mileage.  If your goal is a 10K, pick some smaller races at a 5K distance to gain confidence first.  Get comfortable with the shorter distances at races and slowly build your distance with your training runs in between races.  Pick a race at the distance you what to run several months out to shoot for as a goal.
   
   
6. Reward Yourself – Even if you don’t win an age group award, there are other ways to reward yourself.  Sometimes just getting out there and finishing is the reward. 

Remember, we cannot all be Kenyans, but we can sure feel that way when we achieve our own personal goals of running a distance that we never thought we could.