Where to Begin
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Making 2010 your year

You have decided that 2010 is your year.  You have been inspired by the runners you see in your neighborhood over the past few years.  It looks easy, and they look like they are enjoying it. So you are ready to give it a try and begin a running program.  January seems to be a time when many have these thoughts, but starting a running program in January may end in disaster if you don’t go about it the right way.  According to an article on the website www.time-to-run.com , there are three rules for beginning runners:

• Run more slowly than you think you should
• Don’t run as far as you think you should
• Run more often than you think you should

Many beginning runners start out thinking they should be able to run a 5K, only to find that after a mile they can’t finish.  Why is that so, when the other runners make it look so easy? 

The other runners you see making a 5K look easy have built up endurance and are conditioned.  You cannot ignore this step.  If you run too far, too fast, you will burn out.  You need to walk before you run - literally - and build up your endurance.  Running can be difficult and discouraging if not done properly. 

It is important in the first few weeks of your program to get into a routine and build the habit of running into your schedule.  Map out a schedule of when you will run and stick to it.  Start with short distances, but with a regular schedule, and your running will be much more enjoyable.

Here are ten easy steps for starting a running program from the website www.time-to-run.com:

1. Invest in a good pair of running shoes.  You don't have to buy the top of the line, which could set you back over a hundred dollars. However, it's important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury.
   
   
2. Walk before you run!   For the first four weeks you should have a 5-15 minute warm-up walk before breaking into a trot, followed by a warm-down stroll.
   
   
3. Make sure you run/walk at least three times a week.   You won't really benefit if you do less than this. However, don't run if you're unwell, as this might increase the time you'll take to recover.
   
   
4. Don't run two days in a row for the first two months.  Give your muscles and tendons a chance to adapt to running.
   
   
5. Run for time, not distance.  Your running program should be designed to gradually increase the time you spend on your feet, rather than the kilometers.
   
   
6. Avoid drastic increases in the length of your runs. If you ran a total of thirty minutes last week, don't increase this by more than ten minutes the following week.
   
   
7. Avoid copying top athletes!  These runners were born with superior genes that enable their bodies to handle stress loads that ordinary runners cannot cope with.
   
   
8. Be patient! Don't be in a hurry to enter road races, etc., no matter how much your friends pressure you.  Wait until you can run at least thirty minutes without resting before lining up for that first 5K fun run.
   
   
9. Find a like-minded friend to run with.  Some of the greatest friendships have been formed during training runs. 
   
   
10. Enjoy your running!  It's nice to be competitive, but not if the pressures are going to impact on your health and general lifestyle.  Avoid getting into the trap of entering a race every week, come what may, because this is the surest way of becoming injured.

© 2010 georgiarunner.com