1. Get the Right Shoes
Compared to other sports requiring major equipment, running is super low-maintenance. But there is one essential item every runner needs before he hits the road---a solid pair of shoes. "Running in non-running shoes will just invite injury and pain, which takes all of the joy out of the sport," says Mindy Solkin, a running coach and owner of The Running Center, a training facility in New York City. When shopping for your first pair of shoes, Solkin suggests going to a specialty running store where the personnel are usually runners themselves who pay attention to important elements like your gait patterns and foot shape.
2. Get a Training Plan
Now that you've got the shoes, it's time to formulate a training plan. If you're a novice, the best approach to take is a walk/run mentality, says Solkin. "Running is a very stressful, weight bearing sport. You need to go at it rather gingerly, and usually that means walk before you run," she says. For true newbies, start out by walking 1 mile (or about 12 to 15 minutes) 3 times a week for 2 weeks. After that point, start to inject running into your workouts. "Throw in some short 5- to 10-minute runs during your walks, then continue to increase the time you're running until you're doing more running than walking," says Solkin. At that point, you'll want to run 3 non-consecutive days a week, increasing your time and your pace as your body adjusts to the motions of running.
3. Get in a Race
Once you're really rolling with your runs, maximize your motivation by signing up for a road race. Not only will you have a greater goal than just staying slim, but having a race on your schedule will give you a hard deadline for getting in shape. First-timers should opt for the attainable 5K (3.1 mile) distance. "Even someone who has never ran before can be ready to finish a 5K within 10 weeks of training," says Solkin. When choosing a race, try to find a larger event where the energy of the crowd can carry you through the miles. "In a more low-key race, you may wind up running alone, which could feel just like a training run. But the bigger the race is, the more exciting of an experience it'll be," says Solkin.
4. Get a Support System
It'll be easier to stick to training if you have friends and family supporting you along the way. So as you build up the miles, build a support system. Open up to friends about your goals, and ask them to cheer you on at races. Or even better, find a buddy or two to train with. "Beginner runners really thrive when they have a group or a couple of friends to run with," says Solkin. Even if you partner up on just a couple of runs a week, you'll find it more manageable to keep up with your training.
Member Comments