Running 101

I have found a new joy in running. I have already joined several fun runs. I find it amusing to sight see while running ehem or must I say jog/walk so it is taking me too long to finish my 5k runs. I also desire to try 10k. While doing my research on how to do it, I came across these start-up recommendations. I will update you on my progress. Enjoy reading!

From Joy Rojas:

Looking back, this ambitious run across America—and all other runs before it—would not have happened if I didn’t take that first awkward jog around the park. Running may or may not lead you to the same road that I’ve tread, but it’ll definitely lead you to other great things—among them, a trim figure, healthier heart and body, new friends and an affordable alternative to exercise. Here’s how to get started.

1. Get your doctor’s okay before starting. This is an important rule, especially if you’ve been sedentary for years or have pre-existing conditions like hypertension and diabetes.

2. Walk. Friends who jumped into the sport with no exercise background have sworn off running after waking up with sore and stiff legs after a first attempt. Get your legs and heart used to the activity by walking in a leisurely place for 30 minutes to an hour. When that gets easy, alternate walking with an easy jog (try the one minute walk/one minute jog ratio). And when that gets easy, lengthen your running time over your walking time until you find yourself running all the way.

3. Follow your own pace. You can worry about speed later when you start joining road races, a fun way to meet new people. See how you do against fellow runners in measured distances and set foot in roads that you would otherwise cross in a car. Build your stamina for the sport, allow your body to slowly ease into the activity and be patient with results like weight loss, endurance, speed and running form: if you keep at it, these things will come in time.

4. Go for a shoe fit rather than a shoe size. For instance, it took years on the road (not to mention huge blisters and dead toenails) for me to realize that I run well on US men’s 9 ½ shoes . Buy socks that aren’t too thick that they cramp your shoe, or too thin that you feel the ground you’re running on. A shoe that blends cushioning and stability is your best bet. Don’t be shy to try as many styles and brands until you find your right match: shoes are the most important tool of the sport, so invest wisely.

5. Eat and drink like a runner. Carbohydrates are running’s fuel, so this isn’t the time to practice the South Beach Diet. Eat a balanced mix of complex carbs (whole grains, vegetables) and protein (fish’s omega-3 fatty acids bode well for the heart and joint support), and load up on rice and pasta if you’re going to run long. As for hydration, water is fine for easy runs that last no more than 30 minutes. Reach for an electrolyte-rich sport drink when your run lasts longer than 30 minutes or is under extreme heat.

6. Have fun. It’s my number one piece of advice. People get into running for different reasons, but if you’re not enjoying yourself, or find yourself asking “Why am I doing this?” then perhaps the sport isn’t for you.

Happy running!