Running: Getting Started

Running: Getting Started

February 7th, 2010 @ 5:00 pm by Mrs. Trail Mix
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Based on some feedback from other posts, I thought I might offer up some tips for anyone looking to start running on a regular basis. (A semi-regular basis is cool too! Anything is better than nothing! )

First off, you need decent running shoes. NOT the old pair of New Balances you’ve had for four years that you also wear to run errands and do yard work. I’m talking about a pair of sneakers that fit you well, feel comfortable, offers you some sort of support and/or cushioning and that you only use for running or working out. I know this is somewhat of an investment but you’ll thank me for this advice later, I promise.

I rock the Asics GT 2140

(Source)

But Brooks, Saucony, Mizuno, Nike and Adidas all make great shoes as well.

OK, now that we’re in a solid running shoe, it’s time to start well… running.

I devised a sample workout plan for a beginner runner:

Monday- 25:00 walk at a brisk pace, finish with 2:00-3:00 jog at the very end.

Tuesday- Alternate :30 seconds of running with 3:00 walking for anywhere between 25:00-35:00, depending on what you feel up for.

Wednesday- Cross-train. Hop on an elliptical, StairMaster, stationary bike or go for a hike, swim or pilates class.

Thursday- Rest. Just as important as any other day.

Friday- Repeat Tuesday’s workout but only take 1:30-2:30 walking rest.

Saturday- Go to a track, or work out what a one-mile course would be near your house (MapMyRun is very helpful for this… so is the odometer on your car) and run one timed mile. If you can’t run the whole thing, just walk when you need to but include the walking portion as part of your overall mile time.

Sunday- Cross-train.

Once Tuesday’s and Friday’s intervals start to feel easy, you can bump up your running time to :45 seconds or 1:00, whatever you feel capable of. Continue to build the interval time as you get stronger and more comfortable running. You can also continue to add a minute or two each week to Monday’s workout (so after a few weeks, you might walk for 20:00 and run for 5:00, etc.)

Once your mile time has decreased significantly, make it a timed two-mile workout. You’d surprised at how easy 2-3 miles can become with regular workouts.

That’s it! Nothing more than 30 minutes a day could very easily have you running 2-3 miles non-stop. Now it’s up to you guys to get out and go run. The weather’s going to start warming up pretty soon and it’s such a wonderful thing to go for a nice jog outside when spring is in the air.

Anyone else have some beginner running tips to share?

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32 Responses to “Running: Getting Started”

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Member

edb (message) 415 posts, Helper bee

I started running 3 years ago and I found, since I was already in really good shape from going to the gym regularly, that it was easiest for me to just start by running a mile, then a mile and a half, then two miles, and just kicking up my mileage. So I recommend that for anybody who can already run a mile.

And I second the shoes thing - although a lot of people say you HAVE to go to a running shoe store, I had good luck with a couple pairs I just bought from the local Kohls or sporting goods shop; which worked fine until I ran more than 6 miles regularly - although for anyone with hip or knee problems, a running store is a MUST.

2/7/10 @ 5:36 pm (reply)

Member

lilyfaith (message) 5,478 posts, Bee Keeper

This is great! Thanks for posting. Now I just have to work up the motivation to go out in the cold… brr!

2/7/10 @ 5:38 pm (reply)

Member

His Barista (message) 5,774 posts, Bee Keeper

I’ve been working out…good to know I should get shoes JUST for that! Thanks!

2/7/10 @ 5:49 pm (reply)

Member

MrsK2be (message) 1,258 posts, Bumble bee

Thanks for these tips! have you ever heard of the “Couch to 5K” system? I’m thinking of starting it…your tips come at a great time

2/7/10 @ 5:56 pm (reply)

Guest

cutemommie

I can only run on the treadmill if I try to to run outside I can’t it’s a very different feeling! I do agree about the shoes and you will know when it’s time for a new pair.

2/7/10 @ 6:01 pm (reply)

Guest

Sara

I’m a runner who loves asics too!! Running is the greatest pasttime.. I’ve found it to be such a stress reliever… When I’m running I get my best wedding (or any type of) ideas and I just feel better. Great post, I love this topic

2/7/10 @ 6:07 pm (reply)

Member

ChaiAnkh99 (message) 597 posts, Busy bee

My running started as brisk walking that I would do with my mom when I was in middle school. When I did the three-mile route by myself (without her to talk to, to pass the time), I got annoyed that it took so long, and I figured hey, if I run some, it won’t take so long.

I started by jogging whenever I needed to cross a street (which was fairly often). That grew into running a few blocks, then a few more, until I was running three to four miles most days.

This is a major triumph for me; I had asthma as a kid and couldn’t run once around a track without gasping for breath. I still can’t run for four miles straight, but when I need to, I just slow to a brisk walk for a block or two.

2/7/10 @ 6:17 pm (reply)

Member

ohhayitskk (message) 2 posts, Wannabee

Asics are definitely my go to running shoes as well!

2/7/10 @ 6:31 pm (reply)

Member

peaches_skittles (message) 165 posts, Blushing bee

How to get the best running shoe at bargin price:

Step 1: Find a clearance shoe that fits your foot and is the correct type of shoe.

Step 2: Purchase a good insole that fits your arch.

= Awesome running shoe for cheap.

Here’s how much mine cost me, I found a running shoe in my size that was clearanced out for $12-$19 but it had a horrible insole. $15 shoe liner that supports high arches and is meant for high impact (running). And I had an awesome running show for less than $40.

2/7/10 @ 7:16 pm (reply)

10.

Member

emilysarah (message) 9 posts, Newbee

That may be the only running plan I’ve seen that didn’t make me go, “pfffft,” and immediately decide I’m better off being out of shape.

I’m excited to try it!

2/7/10 @ 7:16 pm (reply)

11.

Member

spaganya (message) 2,289 posts, Buzzing bee

i just started running again myself - im doing the couch to 5K plan since i signed up for my first 5K in april!

2/7/10 @ 7:28 pm (reply)

12.

Member

kate6214 (message) 286 posts, Helper bee

I highly recommend the Couch to 5K program.

http://www.coolrunning.com/engine/2/2_3/181.shtml

2/7/10 @ 7:29 pm (reply)

13.

Bee

Miss Pug (message) 3,753 posts, Honey bee

you’re like a running coach! great tips–thank you!

2/7/10 @ 8:28 pm (reply)

14.

Member

JennyBryde (message) 1,168 posts, Bumble bee

I like the beginner’s training plan at Runnersworld.com: http://runnersworld.com/article/0,7120,s6-380-381–9397-2-1X5-3,00.html I am a total non-runner and had never run more than 5 minutes before without stopping, and this got me running 30 minutes and logger without stopping. I couldn’t believe it when I hit the first full mile, and then it turned into multiple miles. And I actually liked it…but again I agree - get good running shoes! I loved my Mizunos!

2/7/10 @ 8:29 pm (reply)

15.

Member

Kalibali (message) 272 posts, Helper bee

Does anyone have any tips for “mental running blocks?” When I try to run, especially if anyone else is around, my throat closes up and I feel like I can’t breathe and I totally freak out! I’m not out of shape-I can elliptical/bike/walk for a loong time. But it is just running that makes me freak. Anyone else out there like me?

2/7/10 @ 9:09 pm (reply)

16.

Member

MehBee (message) 115 posts, Blushing bee

start slow, ramp up slowly, for many beginning runners i highly suggest walk/run combo to begin…. in May 2009, i could only run for 5-10 minutes at a time without a walk break and by November i ran the NYC marathon! it’s amazing how the body adapts. it never got easier but i got “used to” feeling exhausted and pushing through it. best of luck!

2/7/10 @ 10:01 pm (reply)

17.

Member

AmberEyes (message) 390 posts, Helper bee

Thanks for the tips Trail Mix! My colleague actually invited me to start running with her, but I was going to use my six-year-old running shoes, good to know that I should buy a new pair.

2/7/10 @ 10:12 pm (reply)

18.

Member

Twista (message) 804 posts, Busy bee

My best tip would be not to get frustrated when you can’t run a full out mile day one. You’ll get there!

@Kalibali–When I start to have breathing issues I concentrate on the beat of my music. That way I can’t breathe too fast. It helps to calm me.

2/7/10 @ 10:23 pm (reply)

19.

Member

Helstrong (message) 943 posts, Busy bee

Thanks for posting this. I can never figure out an actual workout routine. I’m going to add some weights to this and get to it!

2/7/10 @ 11:13 pm (reply)

20.

Bee

Miss Trail Mix (message) 6,312 posts, Bee Keeper

@edb: Haha, I used to work at one of those specialty running stores and you’re totally right, while they can definitely be helpful, it’s not necessary to buy shoes at a place like that…
@ChaiAnkh99: Nice work! Love hearing stories like this
@peaches_skittles: Great point, I like either Dr Scholl’s Cushions or Superfeet…

@emilysarah: @<a That’s the whole idea, thanks! That comment made my day

2/7/10 @ 11:15 pm (reply)

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