Running Tips for the Beginner

A woman I once married is fond of saying that the only reason she can see for running is to escape someone big who is chasing you. While I disagree, I do know that for the non-runner, the prospect of beginning a running regimen is usually unpleasant. People usually start running not because they expect to enjoy it, but because they want to lose weight, or get in shape, or please a significant other, or support a charity. However, starting to run need not be painful or unpleasant. By setting short- and intermediate-term goals, a person can not only start running, but in fact learn to appreciate it.

Planning for the Short Term

A beginning runner should not begin by making plans for a marathon. While that is an admirable long-term goal, going from running zero miles per month to 26.2 miles in one race requires time and dedication. Without goals set between nothing and marathons, a beginner will find it hard to keep going. As such, the first goal should be to simply go out and run two or three times in a week. The distance itself is not important; a run around the block, or a lap around the local college track, may be more than you have run before (or since your skinny high school days), so it is a valid starting point. You can increase time and distance later. For now, get out and run.

Breathe!

When you are running, it is important to teach yourself to breathe deeply. Pulling oxygen into your lungs and letting your body distribute it to your muscles helps stave off cramps and strains. As a beginner, try to focus on the breathing more than the stride. Develop a pattern, such as breathing in for two steps and out for two steps. Further, a simple way to determine whether you are breathing deeply enough is to place your hand over your stomach. If you feel your stomach expanding as you breathe in, you are doing a good job. If the breath is all up in the chest area, focus on bringing each breath in deeper.

Listen to Your Body