First Steps

Many ask me how I started running.  The answer is pretty much....I just started (in 1/2007).  It was slow - run 1 song, walk 1 song and then I progressed it to running for 2 songs and walking for 1/2 of a song, so on and so forth.  Once I started running for 15 minutes straight I decided that I wanted to run in a 5K in October 2007.  In fact, when I met with my personal trainer in Feb 2007, that was one of the topics of discussion.  But....after her encouragement, I actually ran in my first 5K in May, then another in July and then again in August.  After my first one...I was HOOKED! I never come in first place, and I'm usually towards the end of the pack (unless I'm running with my hubby - who, by the way HATES to run but will do it with me, for me)....but who cares....I CAN DO IT!!!!  That's always my goal....to just finish.  I do look at my times to see if I'm getting any better, but it's never the goal of the run.  And yes....I walked a bit during the Aug 5K - the humidity was a killer that day!  But, again....WHO CARES! It's great bopping about in my t-shirts that I received for running in these 5K's - makes me feel healthy and athletic.  So...now as I prepare for another season of running (I just registered for the Shamrock 8K on March 15th) I'm getting into training mode when I came across this article and thought some would enjoy reading it.   I look forward to seeing you on the road.................... And remember the difference between a jogger and runner is the entry form! First Steps By Mark Will-Weber, Runner's World Runner's World

Worried that you'll take up running and then quit? No chance. Just follow our simple but surefire training program. It just might be the most exciting time in your entire running career. But you won't necessarily realize it.

First steps...starting out...the beginning of a great adventure. In fact, in lots of ways, it's sort of a declaration of personal independence. A statement that says, "In a world that confronts me with mechanical convenience and idle luxury at virtually every turn, I have decided, nonetheless, to improve my physical fitness."

Later, of course, you realize that running offers so much more than flatter stomachs and muscle tone. For most of us, the mind and the soul gradually tune in to this stimulating activity we call running.

Interesting, too, that even the most committed lifelong runners never stray far from their beginning roots.

Even elite runners don't forsake certain cornerstones cemented in the first weeks of their introduction to running. Ask an Olympian why he or she still needs a coach after 15 years of world-class performances, and often the reply will be: "Well, my coach prevents me from overtraining."

And what can be a more basic beginner's rule than that one—train, don't strain.

Great beginnings

More than a few training programs—especially the New Year's-resolution variety—are doomed almost before they start. Why? Because the schedules are overly ambitious and complex. Or, in direct contrast, completely lacking in a goal.

The first step for an exercise program (after you get a medical exam) is to ask yourself, what's realistic for me? Think "simple," think "goal," think "long-term."

Unless you are coming from a strong (and recent) background in another physically demanding sport (cycling, martial arts, tennis, basketball, soccer, cross-country skiing), don't jump right into a running program. Instead, begin with a walk/run program. Typical training goals for a walk/run program would be four times per week, 20 to 30 minutes of exercise per session.

"If you're just beginning a fitness program, the best way to start is with walking," says Budd Coates, Health Promotions Manager at Rodale, Inc., and four-time Olympic Marathon Trials qualifier. "Continuous walking will slowly prepare your legs for running and will also help you develop a consistent daily routine."

Coates recommends that a person with absolutely no running background begin with eight straight days of walking—first, four days of 20 minutes, then four days of 30 minutes.

After that initial break-in period, introduce 2 minutes of running, alternating with 4 minutes of walking. Repeat this five times for a total of 30 minutes per workout (see 10-Week Training Plan).

"The biggest mistake that beginning runners make is they tend to think in mile increments—1 mile, 2 miles, 3 miles," says Coates. "Most of them aren't ready for that; they need to think in minutes of running, not miles.

"The other major mistake is that beginners try to run too fast!" adds Coates. "They get completely out of breath, their leg muscles scream, and, naturally, running isn't fun under those cir****tances. So they get discouraged and quit. Instead, they need to begin at a pace that is about the same as a fast walk."

The "talk test" is a simple way to judge your pace. If you are running at a pace that is comfortable enough to allow you to talk with a training partner (but not so easy that you could hit the high notes in an Italian opera), then your speed is just fine for the early stages of a running program.

Based on a 10-week system, Coates's program brings the beginning runner to a complete 30-minute run, without walking, by the 10th week. Once you can comfortably (key word) run 30 minutes without stopping, then you can think in terms of miles per week—perhaps 15 or 20 miles, with five days of running and two days of active rest that might include some alternative exercise, such as swimming, cycling or strength training.

Where to run

Where is the best place to begin running? It's probably not on the street right outside your door, though certainly many runners start there, if for no other reason than convenience. (Golf-course fairways are ideal, but you must have the nerve and leg speed to avoid irate grounds keepers in motorized carts.)

If you can, start on a cinder track at your local school or a path in a public park. Grass can be good, too, but make sure the field is cut close and even. A treadmill at the local health club can also supply a smooth beginning. But a soft surface is the key, so even if you're relegated to the roads, try to run on the silt along the road 's edge.If you must run on the roads, consider the following: choose blacktop roads when possible, and always run against oncoming traffic. This makes you more visible to the driver (especially if you're wearing light or reflective clothing) and also provides you with that split-second or two to dive to the side, if necessary.

Sidewalks may offer better safety from traffic, but concrete is harder than asphalt. For a beginning runner, pounding on concrete is likely to introduce you to some common aches and pains, such as shinsplints, that tend to afflict the novice.

In addition, sidewalks also tend to be uneven—it's easy to catch a toe and trip. And, speaking of uneven surfaces, when you run on the roads, beware of pronounced cambers—roads that are humped in the middle and slope down to the sides. Running on such surfaces can alter your natural running style and therefore increase your risk of injury.

Although admittedly not always the most exciting locale, the track has its advantages, especially for the beginner. It's flat and soft. You can judge exactly how far you've been running and at what rate. This constant feedback helps you progress with minimal risk and also makes it easy to chart your progress.

When you're running on the track, it makes good sense to run in the outer lanes and occasionally—perhaps every two or three laps—switch directions. Running on the tighter inside lanes and in the same direction can put unnecessary wear and tear on joints and tendons, especially if you're not accustomed to running the turns. Also, if there are advanced runners conducting timed sessions on the track, it's considered proper etiquette to leave the inside lanes open for them.

Hills will eventually be an ally in your quest for fitness. Physically, hills build muscular and cardiovascular strength. Mentally, hills add a challenging touch to an advanced workout and therefore can be a good weapon against boredom. But both uphills and downhills add entirely new and taxing elements to your running.

Olympic Marathon gold medalist Frank Shorter once referred to hills as "speedwork in disguise." Treat hills as such; you'll probably be ready to run a hilly course about the same time you might be ready to attempt an introductory pace/speed session on the track. Therefore, avoid hills in the very early stages of your training program and introduce them in very small doses (and sizes) after you've logged more than a month of flat running at a comfortable pace.

If you do eventually add hills to a program as you advance beyond the beginner stage, start with some slight rollers; save the mountains for the future. Be particularly careful to avoid pounding on the descents. As with flat running, hills that feature grass and paths are preferable to hard surfaces.

Regardless of where you walk and run, do some light stretching before you begin the workout. Most runners believe stretching reduces muscle tightness and allows for a more comfortable stride action.

Step up to racing?

Dr. George Sheehan once noted that the only difference between a jogger and a runner was an entry blank. There's much truth to that statement. Most local races contain a number of runners who are lined up primarily to finish the course, even if just slightly faster than they might run the same route during a typical training jaunt.

The point is, if you're curious about racing—and you sense improved fitness in your training runs—try it! It's natural to feel anxiety over where you might place or how fast you will (or won't) run, but recognize such thoughts as the self-imposed barriers that they are.

What's the best way to start? Look for a local, relatively low-key race. For example, sometimes a competitive race—a 10-K—is accompanied by a 2-mile "fun run." Start with the fun run. In a year's time, you might well progress to the longer, more challenging race, but the 2-mile distance is perfect for testing the waters.

Also, pick a flat course, and shoot for a day that's likely to feature pleasant weather conditions—particularly low heat and humidity. Convince a training partner to do the race with you to share support and the experience.

Above all, don't start out too fast! If you're gasping for breath in the first several minutes, slow down, relax and settle into your typical training-run gait. Control your pace; you can always pick it up as you approach the fini**** takes most runners several races to begin to find their perfect pace—a pace that spreads out their reserves equally over the full distance.

Beware the racing bug With the possible exception of the very beginning of your running program, the next most dangerous time for a novice runner is just after he or she runs that first race—especially if the initial racing experience was a successful and enjoyable debut.

The danger, of course, comes from being bitten by the racing bug. The temptation for some runners is suddenly to race every weekend, but this multiplies the possibility of injury or burnout.

Along the same lines, beware of "marathon fever." Some novice racers run a couple of local 5-K events and—flush with excitement—jump right into training for a megamarathon, such as New York City or Los Angeles. Resist the temptation. The marathon has been around since the ancient Greeks and will still be there when your running has progressed to the point that your first marathon experience can be an enjoyable run—as opposed to a survival crawl punctuated by self-doubt and tagged with the postscript "I'm never running one of these things again!"

Instead, prepare for the jump to marathoning with a gradual introduction of weekly or biweekly long runs. A long run, by definition, is what's long for you in relation to your present level of training. For runners training for their first marathon, the long run might start in the 10- or 12-mile range and gradually progress for several months to distances approaching 20 miles.

Also, some race experience at the 10-mile, 20-K and half-marathon distances can serve as dress rehearsals for the big one. Both the long runs and the race distances between 10-K and 26.2 miles will prepare you mentally and physically for the marathon challenge.

You don't have to finish a marathon, however, to be a runner. There are lots of great runners who never run 26.2 miles. A runner is someone who runs; it's that simple—and that grand. Be that someone. Be yourself. Be your own runner, whether the challenge is four times around the junior high track or the distance from Hopkinton to Boston on Patriots' Day some distant April.

10-Week Training Plan

The following running schedule was created by Budd Coates, Health Promotions Manager at Rodale Inc., who instructs a corporate beginning running program. Coates has taken nonrunners and, in 10 weeks, helped them reach their goal of running the 3.5-mile Chase Corporate Challenge.

Before you start with this schedule, get your legs ready with eight days of walking: walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days. Now you're ready to begin with week 1.

Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday and Saturday, and take Tuesday, Thursday and Sunday off.

10-WEEK TRAINING SCHEDULE

Week 1

Run 2 minutes, walk 4 minutes. Repeat 5 times.

Week 2

Run 3 minutes, walk 3 minutes. Repeat five times.

Week 3

Run 5 minutes, walk 2.5 minutes. Repeat four times.

Week 4

Run 7 minutes, walk 3 minutes. Repeat three times.

Week 5

Run 8 minutes, walk 2 minutes. Repeat three times.

Week 6

Run 9 minutes, walk 2 minutes. Repeat twice, then run 8 minutes.

Week 7

Run 9 minutes, walk 1 minute. Repeat three times

Week 8

Run 13 minutes, walk 2 minutes. Repeat twice.

Week 9

Run 14 minutes, walk 1 minute. Repeat twice.

Week 10

Run 30 minutes.

Note: After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.

Do's and Don'ts

DON'T begin a running program without a full medical exam.

DO tell someone where you'll be running and when you expect to return. Carry some identification and a quarter for a phone call.

DO watch out for cars, and don't expect drivers to watch out for you. Always run facing traffic so you can see cars approaching. When crossing an intersection, make sure you establish eye contact with the driver before proceeding.

DO consider trying some light stretching exercises prior to your walk/run workouts to reduce muscle tightness and increase range of motion.

DO include a training partner in your program, if possible. A training partner with similar abilities and goals can add motivation and increase the safety of your running.

DO dress correctly. If it's dark, wear white or, better yet, reflective clothing; if it's cold, wear layers of clothing, gloves or mittens and a wool ski cap to retain heat. Sunblock, sunglasses, baseball cap and white clothing make sense on hot days.

DON'T run in worn-out shoes (check them for broken-down heels or very smooth areas where you "toe off"). Don't run in shoes—such as basketball or tennis sneaks—that are designed for other sports.

DON'T attempt to "train through" an athletic injury. Little aches and pains can sideline you for weeks or months if you don't take time off and seek medical advice.

DON'T wear headphones when running outside, whether you're training or racing. They tune you out from your surroundings, making you more vulnerable to all sorts of hazards—cars, bikes, skateboards, dogs, criminals.

DON'T run in remote areas, especially if you are a woman running alone. If you don't have a partner, run with a dog or carry a self-defense spray. Don't approach a car to give directions, and don't assume all runners are harmless.