Easy Beginners Running Program

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

So your New Year’s resolution this year was to get off the couch, lace up your sneakers, and get out for a good run now and again. But other than the shoes, you have no idea on how to get started. Do runners simply get up one day, go outside, and start running? How do you not only get into running, but more importantly, make it a regular part of your life?

Start small. Beginners can be easily tempted to start out way too strong, going for distances that should really only be attempted later on in their training. You may justify this by saying something about the pace that is pushing less than a more experienced runner might, but the extra distance can still cause injuries in new runners, no matter how easy you take it. While the thrill of being out running can sometimes get the better of any runner, take heed. Plan out your runs, especially at the beginning stages. If possible, plan your run so that, if needed, you can take a short cut to get home. There’s nothing worse for a new runner ñ or more discouraging ñ than tweaking a muscle or twisting an ankle far from home, and having to figure out a way to limp back.

Listen to your body. No matter where you are or what your run is like, don’t ignore the signals that your body is sending. You may have to stop and remind yourself every once in a while that your training runs are just that - training. No one is timing you, and no one is racing you. You are trying to build up your skills and your endurance. So, if your knee starts to hurt, stop to think. Is this training run worth hobbling yourself for a week? Or should you listen to your body, and be able to run again tomorrow?

Eat well. You might think that the beginning of a running program will be a great time to start a new eating plan, but don’t pile up too much on your plate at once.  While it can be tempting to try to start new with everything at once, you need to be sure that you are getting enough to eat for your new running plan. And while you want to be as healthy as possible, you still need to give yourself enough fuel in the tank for each and every run, and make sure your body has the power available to repair itself after a good training session.

Enjoy it. After all, if you are not having fun while you are out there on the paths, with your feet pounding the pavement, then the chances are, you won’t be able to continue. When you hate your exercise, you find ways to avoid it, until not working out becomes more of a habit than the workout was. So if you’re going to run, make sure you are doing it because you love it. Make sure that when you head out the door for a run, you go with a smile on your face.

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