Running Tips For A New Runner

• Do you want join a race, but you have never run before?
• Did you want to begin a running program, but you don't know a thing how to get started?
• Are you thinking you might want to be in really good shape by Christmas?

Here are 21 Running Tips for a New Runner:

1. Start out slow...Yes sure you want to go in that 5K race in 2 weeks, but there is no way you can develop endurance and stamina in just 2 weeks. Just like anything your have to start slow or you will risk injury.

2. Start by walking for 10 minutes and running for a minute...See how you feel, if you can go for 5 minutes more... than do it. If not, stay in the 1 minute zone. That's 1 minute on the run and 1 minute on the walk and gradually increasing your time to 2,3,4 and then 5 minutes running and always keep it a 1 minute walk. Once you get yourself to 15 minutes running straight which usually takes up to 6weeks or more. Your are ready to start building towards the 30 minute mark. This is when I usually would recommend trying to do a 5K race.

3. Run for only 4 days per week. This also refers to the run/walk program...Running more than this for a new runner will cause stress in your body thus bring injury. I found that runners who do too much running in the beginning don't stick with it. OR they are the casual runners that run only a few months out of the year because running is stressful for them. (The program is so difficult that they don't want to do it.)

4. Always get a health check up prior to starting an exercise program. If feeling dizzy or pain, stop and if you feel you need to see a doctor go immediately!


5. Run with a partner, because it helps to keep you motivated and challenges you to keep going and not quit.

6. Although it is nice to have a running partner for a lot of your runs...It is also nice to go running solo. There are no distractions and sometimes it is easier to connect with yourself and understanding what is best for you at the moment.


7. Eat moderately 1 hour or more before running. One of the worst distractions while running is food sloshing around in our bellies and then getting the ache and throwing up. Food that is digested well will give excellent energy for moving forward and getting there.
If running early in the morning, have a small drink of water and 1/4 of a banana or oatmeal and wait at least 20 minutes. This really is an important issue for people who run up to 1 hour.

8. Wear good running shoes and go get fitted at a specialty store.

9. Do proper stretches before and some after your workout so that you relieve soreness and muscle tightness and decrease the chance for injury.

10. Wear clothing that is loose and comfortable. Good wicking clothes are the best, because it prevents sweat from sticking to your body, it pulls the sweat away from your body and through to the outer surface of the garment. This is good because the material next to your skin stays dry!

11. If running at night wear white or reflective clothing, always go with a cell phone and name tag with address and phone.

12. Run towards traffic--- not with. Try to keep to sidewalks and parks.

13. Always leave information to where you are going before you go out.

14. If having you are having a real tough time running, sign up for the "How To Start Running" program on the upper right hand side in the margin on this page.

15. It is good to follow a program or a coach so that you know how to set proper goals. Or join a running group.

16. When muscles are sore sooth them with a cold shower, staying moderately active, message and ice occasionally. Sore muscles are a common ailment in the beginning of any exercise program or mileage increase.

17. Only increase mileage by 5 to 10% per week.

18. If you miss a run keep yourself motivated by saying promised to yourself. You should never move ahead of the program.

19. During the walking breaks walk swiftly.

20. Buy a watch that displays the:
Date - The day of your exercise
Time - how long it took to walk or run/walk
Distance - Km/Miles

These are optional:
Calories burned
Pace

21. Most of all enjoy and have fun!

10 to 15 Minutes of Straight Running

At this stage in the game your run/walk should be up to about 10 to 15 minutes of straight running. There is no competition in speed but now you should be shooting for the 30 minute mark.

• Are you stretching enough?
• Are you pushing yourself past your threshold?
• Can you hold a conversation during your run comfortably?
• Do you still keep running every other day?

These are things that you should be thinking about during this program.

I can't say this enough how important stretching is, doing this sometime before, during or after your run is the most vital part of the program.
Stretching prevents injures and gentle stretching readies your body for the run. Your muscles are less likely to feel tight and heavy. The shock of running without stretching is like frightening your muscles and having them seize up, it takes you much longer to loosen up and enjoy your run! When you want to do the stretches is up to you. By now you should be getting a feel of when the stretches feel good for you.

Are your pushing yourself past your threshold? Doing a little increase each week will move you closer to your goal in running 30 minutes. Every little bit you push yourself is good at raising your metabolism, expanding your distance, and learning how to really challenge yourself. This is also a great confidence boost in your program . If you follow steps by increasing the program slowly (about 5 to 10 % per week), you will have such a rewarding feeling. It will feel good to know that... "You Can Do It!" **Nike**

Can you hold a conversation while you run? This ties into the last question, when you run you should keep a pace where you are able to hold a normal conversation.

But...
Pushing yourself gradually and at the right time is good!
Holding a conversation easily will be the last thing you will be thinking!
Pushing towards your goal really matters but, don't push yourself beyond your stage of capabilities!
If the pain is intense, or your breathing so that you're feeling dizzy or faint...

Stop

Let your body calm down and just walk.

Are you running every other day? This is important in the beginning so that your body is able to heal on the rest days. When you start to get to running more and want to add more mileage than it's OK to add in an extra day. Still... a higher mileage day would be followed by a less intense run day.

Please come join us on the dailymile!