Running For Beginners

Running For Beginners -

Running, for beginners, can be perceived as either incredibly daunting or overly simple.  Both perceptions can have negative ramifications for those just beginning a running program.   Those overly intimidated by running can end up spending too much time and money trying to find the perfect pair of shoes, the best nutritional program, or the latest and greatest running plan.  Even more dangerous are those that have an overly simplistic mindset of the sport and just plan on running until their legs fall off; only to find themselves sore, injured, and deflated enough to quit and crawl back on the couch.  And I can’t have potential runners and reader sitting on the couch. So here is a quick beginner’s guide to running.

Running For Beginners – Getting Started

This post was written because a love one asked me how to start running.  Her statement, “I can’t even run a mile, how am I supposed to get into distance running.”  My answer, the same way you got into walking so many years ago, slowly and one step at a time.

New runners have a bad habit of comparing themselves to experienced runners and often expect endurance to come too quickly and  easily.  And while it does come quicker for some than others, it will take time.

For very green runners the best way to get started is with a good run / walk program.   Running guru Jeff Galloway teaches the run / walk method to beginners and even seasoned runners as a way to complete full marathons.  You can use walking two ways; as either a recovery workout between runs, or as a way to lengthen your runs by alternating periods of running and walking.

Regardless of what plan you do, or if you devise your own, your goal should be to get where you can drop the walking breaks and increase the running a little at a time.  A good goal is to be able to run for 30 minutes straight.  This is a great jumping off point for a more intense running routine.

Here is a link to a sample program using this method.  Remember – use any program as a guide only.

Running For Beginners – Speed, Pace, and Time

You hear runners speak in the language of miles per week, speed, and pace. For beginners, speed and pace are the least important items to focus on, pace being simply a function of speed.  Time should be the primary goal.

This strips away complication and lets you get used to being on your feet and moving.  For the first few weeks, or months, head out with a time goal.  Don’t worry about how fast you’re going, just keep moving for that determined amount of time.  As you do this you’ll find yourself staying out a little longer, and moving a little quicker.

However, don’t let this be a pass to fart around and sight see. Push your body to a moderately uncomfortable pace and keep your heart rate up, even during your walking spans.  If you can’t carry on a conversation, there’s a chance you’re pushing it too hard.

Running For Beginners – Proper Form

Parallel to those runners who over complicate things are those that oversimplify running.  That was me.  Running is such a natural endeavor that so few runners pay attention to how to do it properly; this is also why most runners find themselves on the injured list from time to time, for many its weeks out of every year.

I ran for over a decade with no attention to form at all.  However, as I grew older I quit bouncing back so quickly and, after too much down time, new something had to change.  For new runners it’s better to start correctly before developing bad habits. Here are a few key things to focus on in the early stages.

1)      Foot strike. Try to land on you forefoot / midfoot area.  I have several articles here on forefoot running so I won’t go into great detail here.  In short, stay off your toes and heels.  Landing on your heel produces excessive force on your body and produces a breaking effect which can slow you down. It’s also a good indication your over striding.  Too far up on your toes and you will have excessive force on your calves and Achilles tendons.  It’s normal when correcting your running form to experience soreness in new areas, but acute pain is a good indication something is off with your form.

2)      Stride. Short strides with a cadence of around 160-180 steps per minute.  Focusing only on cadence will help force the rest of your posture and form in place so pay careful attention to this area.

3)      Firm core. Keep your core firm and erect.  A straight back, level shoulders, and neutral pelvis.  Try to think and run light with a focus on a gliding motion.  A good drill is to imagine your running on ice and need to maintain your balance and keep you speed up.

4)      Don’t bounce.  I see some runners moving up and down as much as they are forward.  This is a huge waste of energy and motion.  I remember an old Brady Bunch episode where one of the girls was training to be a model by carrying a book on her head in an attempt to perfect a smooth walk (it could have been Charles In Charge).  You can’t run this way but it helps if you imagine it.

When working on posture think light and smooth.  As you perfect your stride and form you will notice an interesting side effect, speed.  The better your form the more efficient you’ll be, which means you can go further and faster with less effort and energy.

 

Running For Beginners – 10 Golden Tips

1. Stay injury free. You can’t run if you’re hurt.  Use the RICE rule. Rest, Ice, Compression, and Elevation.  Ice is your friend.  Most reach for the heat but that may actually exacerbate your injury.
2. Take your rest days. Quite possibly the worst day of my life was the day after I started into the gym for the first time; and two days after that.   I don’t know what Steven Segal movie it was that got me pumped enough to fly into the gym and do a complete workout but I paid big time.  The same goes for running.  You may get sore running even a mile, maybe less. That’s okay because the pain means you using muscles that have been out of commission for a while.
3. Use the treadmill.  Running requires strength, endurance, stamina, and cardiovascular health.  These all come at different times.  A treadmill can work the heart while being somewhat easier on the legs.  Especially the new ones with shock absorption. Don’t have one and can’t afford a gym membership? Check with your local YMCA, community center, or church. Craig’s List has some cheapies for sale too.
4. Get a good pair of shoes.  I like Nike, I don’t run in them but they make a good shoe. However, not all Nikes, despite the commercials, make good running shoes.  Visit a specialty running shoe store. Most have runners working there, and can put you in a shoe that’s right for you.  There are many variables that make your foot as unique as your fingerprint and the right shoe will make the difference in success or failure. Here are my top picks for running shoes.
5. Focus on time. Distance, speed, and stamina will come later.  Focus on running as long as you can at a comfortably difficult pace. Then take a walk break and repeat.  Keep your heart rate up and finish a little tired and your making progress.
6. Sign up for a race.  You bet – this is the best motivator I used when I got started.  A 5k makes a great race for beginners and you will be hooked. Plus if you tell all your friends you will be held accountable.
7. Cross train.  Lift some light weights, swim, hit the stair machine, or bike.  It has some great benefits.  When training to run, running is of course the best. Specificity of training means training the muscles needed for a given event so those specific groups can adapt. However, cross training can benefit your cardiovascular health, strengthen your core, help you breathe better, and give you a much needed break from running without allowing you to go soft.
8. Stay hydrated. As little as 2% dehydration can affect your running performance.   You will need water and lots of it.  Alternate in some kind of sports drink but go easy on it, especially at first.
9. Treat yourself. Set small goals and buy yourself some cool gear when you hit these goals.
10. Stretch.  Gently after your runs, but not after you long runs.  You’re legs and tissue will be fatigued, this is not a time to put undue stress on them.  I use some Yoga positions that I know work my hams, quads, calves, and upper butt.  My favorite book on the subject: “Real men do yoga.”

Running For Beginners – Increasing Distances

If and when beginners decide to add distance, the number one mistake they make is to add miles at the same pace they currently run there “normal” runs at.  For example, when I am not in marathon training mode I may run 3-5 days per week at runs between 4 and 6 miles.  This puts me around 25 miles a week on average and I may run an 8:45 pace.  However, when I go into training mode for a marathon, for example, I may increase my mileage to 35-45 miles per week but do a single long run at a 10 1/2 minute mile pace, or slower.

A common mistake beginners make is to add mileage but not slow down.  It’s imperative to separate high mileage runs and speed work.  You need to train your body to run long and this is done on a cellular level, but you have to slow down by 15-20%.

Running For Beginners – Form Videos

Beginners Running Program

Below is a very basic program for beginning runners, but it’s the one I used just prior to starting my first marathon training schedule.  It’s a run walk schedule and is highly flexible.  The ultimate goal is for beginners to be able to run for 30 minutes without stopping at the end of 8 weeks; ideally covering 3 miles.  This seems to be a great jumping off point for so many beginners to get into more lengthy running routines.  Click the picture for a less blurry view.

Related Running Resources

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