Some may consider being a real runner as running nothing less than a seven-minute mile, while others say they are a runner even though they run 10-minute miles. They are both right, they are both runners. Perception about what is actual running is highly individual.
Running Definition
The beauty of running is that not only can most people do it, but it is not necessarily judged by what pace you run, but by technique. The Encarta World Dictionary defines running as "Rapid movement on foot with long strides and both feet temporarily off the ground." How walking is different is that one foot is always in contact with the ground during your stride.
Beginner Program
The biggest danger of starting a running program, especially if you are out of shape or have never run, is trying to do too much too soon. You can go right out and run three or four miles right now, but the result will be overly sore muscles, possible injury and lack of motivation to stick with it. A good example of a sound beginner program is Running Planet's eight-week plan. With two days off per week to rest, you start first with 30 minutes of walking only to get used to moving. After two days of walking only, on the third day you add 30-second intervals of running, slowly alternating with five-minute walk periods for a total of 30 minutes of run/walk. As the weeks progress, the run time increases and walking decreases until you run two miles continuously without worrying about pace.
Technique Drills
One way to improve as a runner is to perform some technique drills. Running coach Brian MacKenzie suggests using a progression of drills consisting of marching, skipping and running. He notes that marching drills are excellent to increase your running posture, balance and arm and leg coordination. Skipping is a more complicated motor skill and can further enhance the coordination and body movement while you run. The running drills teach your body to handle the higher level of impact and how to handle the fast arm and leg cadence of running. All three of these drills play an essential part in properly warming up for your run.
Just Run
Deciding when, if, and how you are or will become a runner is something you can over-think. It is important to first simply get out your front door or hit a treadmill, and just put one foot in front of the other for a period of time. Don't let your friend who runs a seven-minute mile intimidate you into thinking you are not a runner. The real key is to intelligently and progressively build up to a continuous jog/run.
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