In the past year I started to feel the need to accomplish something, and for whatever reason I decided it was running. My goal is to at least once run in a 5K and then hopefully improve from there. I have this application on my iPhone C25K-Couch to 5K which I just about finished before summer imposed its self on us last year. As I mentioned in a previous post I have decided with the new year to pick back up my running. I know when I decided it was something I wanted to do I didn’t know where to start so I thought I would post some tips for anyone who wants to start a running program. These are my tips from my personal experience.
1. Good Shoes: Most important is to purchase a good pair of shoes. I’m not saying go out and spend hundreds of dollars but don’t use the pair you have had for years in your closet. If you need help finding a good shoe I suggest asking your local running store. I visited Finish Line to help me with my purchase. I purchased last years model and only spent $50.
2. Running Program: I strongly suggest using some type of running program. May I suggest the C25K program? This really is a great program for those that are not use to running. It tells you exactly what to do each day so that you do not over work yourself to the point of quitting. My first run was 30 minutes I walked for 5 minutes warm up then ran 60 seconds/walked 90 seconds for the next 20 minutes with a 5 minute cool down. The program will walk you through the steps. If you don’t have an iPhone you can still follow the C25K program here.
3. Stretch: It is always good to stretch your muscles before and after you run to prevent injuries. If you want some tips on what exercises to do to stretch you can find some here at Cool Running: Stay Loose
4. Indoor/Outdoor: Don’t limit yourself to running the same route or in the same place. A change of scenery sometimes will make your run fly by. I started on a treadmill but found that I bored with this very quickly and only use it when I can’t get outside. I much prefer running outside.
5. Water: Bring water with you. I know not everyone carries water when they run. It is a bit of an inconvenience but for me personally I don’t think I could get through a run without it.
6. Music: One thing I seriously need to do before my next run is get a good play list together. Whatever motivates you and gets you moving. Put together a list of songs on your iPod, iPhone, MP3 or whatever listening device you can bring with you and get your heart pumping with some fast paced music.
7. Log: Log your progress, there is nothing better then looking back over the weeks and seeing how far you have come. The C25K program will update my facebook status for me so I will always have a record of what I have accomplished. Another great site to log your progress is daily mile.
8. Rest: One of the most forgotten parts of an exercise program is rest. Your body needs time to recover from the stress you put upon it with exercise. It is actually during the rest period that your muscles grow. So make sure that you are not working so hard that your body doesn’t have time to rest this is actually counter productive. More is not always the best advice.
If you prefer to read about a running program here are a few books I found that may interest you. I have not read them but they deal with training to run.
If you decide to start any type of running or exercise program please let me know I would love to follow your progress and offer my words of encouragement!