Running: You Can Do It Too

Running can be quite an interesting concept. For some, it is a way of life. For others, it is an enjoyable activity. For others still, it is the highest order of torture, something only crazy people do and a hellish ordeal to be avoided at all costs. It can be easy to get caught up in your runs and then suddenly just stop. Sometimes you get injured. Other times you decide to take the day off which turns into a two month reprieve, or perhaps you have never even ran before and are interested in starting.  No matter what your situation is, just take a deep breath. It will not be as hard as you think, and there are tricks of the trade that can help you. When first deciding to pick up running, there are a couple things to keep in mind:

1) Go slow! I don’t care if you feel amazing your first day, and at the end of your run you feel as though you could run three more miles. Don’t do it. The first day or two are always fairly easy, but then the lactic acid buildup rears its ugly head, and suddenly it is not so fun anymore. It is important that in those first couple of days that you stick to a consistent schedule, and do not push too hard; after all, running is all about building a gradual stamina.

2) Hydrate! All the training in the world will not help you if you are not drinking enough water. The daily recommended amount of water is eight cups per day, so be sure to follow this.

3) While it is nice to run outside, many paths include hills or some type of incline. Before attempting to tackle these, try to get comfortable running two miles without them and then gradually add in the hills.

4) Make sure that you are not just running! You should be weightlifting about three times a week and taking one day to cross-train. Cross-training is simply using another form of cardio – think swimming or the elliptical machine. The lifting builds muscle, which will make runs easier, and cross-training lets your body have a break while still working.

5) Have fun! While running is wonderful, you have to approach it with the right mindset. Run to music, take time to think or whatever it takes to ensure your runs are not only workouts but also an enjoyable time.

It is not always easy to just start running with no goal in mind. A good way to ensure you will get into your runs is to be working towards some sort of goal. The best way to go about this is to sign up for a race, and follow a training plan. Having a set date for when you need to meet a certain date will push you to follow the training schedule, even when you don’t feel like it.  Below is a sample training plan for a 5K that is perfect for beginners.