subject: Running For Beginners [print this page] Before starting a running program you'll need to get a good pair of running shoes. You should only wear them for about 500 miles.
Wear socks that are made of synthetic materials that will wick away moisture. This also helps to protect against blisters. Stay away from socks that are 100% cotton. Wet socks will cause you problems.
One of the biggest mistakes beginning runners make is to do too much too soon. If you start out slow and pace yourself you will do better in the long run. This should begin with some stretching, squats and deep knee bends. Warm your muscles up with a brisk walk.
Then you can pick it up and run at an easy pace. You should be able to talk in complete sentences. If you cant, you need to slow it down a little. A run/walk program is a great way to start. Theres no rule that says you have to run the whole time. Do what feels right for you.
Dont pound the pavement. You'll want to avoid hard landings because they will put extra stress on your knees and joints. Also, building up your quads by doing low impact activities like biking, swimming and weight lifting, help keep your knee joints healthy. You want to build up strength, stamina and flexibility to help protect them. If your knees are loose and flexible theyre less likely to be injured while running.
Start hydrating several days before you begin your running program. Add a little more water each day than you would normally drink. Drink a few ounces of water before you go out, and carry water with you to drink on the way. Another few ounces every fifteen minutes should be enough. After your run make sure you drink plenty of water to stay hydrated.
Dont ignore pain. If you feel any kind of pain while running, stop. Take a day or two off to rest so that you dont put any more stress on the injury. Its a good idea to rest in between runs anyway. On the days you don't run try to get in some kind of low impact training.
Training with a buddy will make it more interesting and will hold you accountable. Set some short and long term goals and keep them. To keep it fun you should mix up your training routine. This way you will be more inclined to stick with it.
