Recently I was contacted by Michelle from
Running Shoe Guru to allow her the opportunity to Guest Post on Michigan Fit Mom. Since I am a newbie runner, I was thrilled to have someone give some basic information on how to start a running program. So, Welcome Michelle!!!
How to Begin a Running Program:
By Michelle Zehr
Michelle is a contributing journalist with
Running Shoe Guru, your place for running shoe reviews.
It is not very difficult to begin a running program. Even if you are not very physically active, you can begin a running program. You will quickly discover the physical and mental health benefits of running. With a few basic tips and will-power, you can be on your way to achieving your health and fitness goals as a runner.
What Inspires You?
What has inspired you to begin a running program? Finding your motivation or inspiration for running is one of the first steps in achieving your goals. Perhaps, your inspiration comes from the health benefits of running. Just think of all the benefits regular running can bring – including improved endurance, increased cardiovascular health, improved moved and weight management; just to name a few of the benefits.
Devoting just 30 minutes of your day, three to five days per week, can go a very long ways in helping you achieve your goal of maintaining a healthy, active lifestyle.
Talk to Your Doctor:
Whether you are running or engaging in any other form of physical activity for the first time, it is always a good idea to receive physical clearance from your family physician. This is for your own health and safety. If you are over the age of 40, your doctor is likely to perform the following tests:
• An electrocardiogram
• Checking for any breathing problems
• Blood pressure
•Checking your cholesterol levels.
You should also definitely visit with a physician if you are overweight, have a cardiac condition, are a diabetic or suffer from any other serious medical condition.
The American Academy of Podiatric Sports Medicine (AAPSM) recommends that beginner runners also pay a visit to a podiatric physician before starting a running program. A podiatrist can examine your feet and check for any potential problems, discuss proper conditioning, prescribe orthotic devices if applicable and recommend the appropriate type of running shoes for your feet. AAPSM also recommends visiting a podiatrist on a regular basis to check for potential problems. Running places a tremendous amount of force on your lower extremities.
Set a Goal for Yourself:
As a beginner runner, you should not be afraid to set goals for yourself. As you begin running, you may be surprised at the distances you are able to achieve. If you have a particular goal in mind, do not be afraid to set this goal. Have you thought about running a 5k? Go ahead and sign-up for the race; pay the entrance fee and get yourself committed to the race. This will give you a specific time-frame to help you achieve your goals as a runner.
Invest in the Right Equipment:
All-in-all, running is a very inexpensive activity to engage in. Running does not require a lot of fancy equipment or a huge financial investment on your part. However, it is important to remember not to scrimp on the equipment you do need.
The most important piece of equipment you are going to need as a runner is a good pair of running shoes. A reliable pair of running shoes can help you to prevent injuries and run with comfort. It is of the utmost importance that your running shoes fit properly and provide your feet with adequate support. Running shoes come in a wide-variety of styles to fit runners of all skill levels with all different types of feet. Running shoes are available to provide stability or cushioning. There are shoes designed specifically for children as well as those who run on track or those who run on trails. Are you a pronator or a supinator? Running shoes are available for you to. The best way to find the
best running shoes for you is to do your research online. Find out what others are saying about running shoes that you are potentially interested in purchasing. You can also consult a professional. Visit a running shoe specialty store to talk with an expert that can help you pick out the perfect pair of running shoes. If you plan on visiting with a podiatrist or a sport medicine physician, bring your running shoes along. Your physician can help determine if the shoes you have are an appropriate fit for you.
It is also important that you dress comfortable when you run. You may want to consider investing in performance fabrics. Depending on climate, there are fabrics that will keep you cool, warm, dry and comfortable as you embark on your running journey.
Again, you do not need a whole lot of equipment to be a successful runner. However, here are some items you may want to consider investing in:
• Water bottle
• MP3 player
• Sunglasses
• Pedometer
• ID holder
• Reflective gear
• Lace locks
• Running applications on your smartphone
• Waterproof sunscreen
It’s Okay to Take it Slow:
As a beginner runner, you do not have to rush into things. It is perfectly okay to take it slow. Keep in mind that overuse injuries are the number one type of injuries seen in runners. Overuse injuries can sideline you for weeks or months if you are not careful. Remember, not to overdo-it. Take things slow and do not hesitate to taking walking breaks if you need to. It is not the number of miles that you run that is most important. What is important is that you run with proper form, are working towards a goal and are taking care of your body in the process.
Remember to Warm-Up and Stretch:
To avoid overuse injuries, it is important to warm-up and stretch before each and every run. When you are starting out as a runner, always go for a walk or light log for five to 10 minutes to help warm-up your muscles.
You should also engage in a regular stretching program. Be sure to stretch each of your muscles groups. Hold each stretch for 15-20 seconds. Focus on your calves, ankles, feet, hamstrings and hip flexor muscles.
Focus on Your Running Technique:
Proper running technique and form is extremely important to your success as a beginner runner. As a runner, you need to remember to:
• Learn the basics of a good running technique. Remember to keep your arms at waist level. Your hands and shoulders should be relaxed while you maintain good posture. Avoid pumping your arms across your chest. Try not to bounce and land softly with each step you take in order to avoid stress on your knees and other lower extremities.
• Find your stride. Research suggests that a toe-heel opposed to a heel-toe strike is more efficient as you run; especially if you are looking to run long distances. A toe-heel strike can help to reduce stress on your knees and ankles.
• Remember to breathe. Focus on breathing naturally. Many runners will recommend inhaling through the nose, expanding the lungs fully and exhaling through a wide-opened mouth. This can help your body can ride of more carbon dioxide and heat with minimal effort.
Dealing with the Aches and Pains:
Like any other form of physical activity, running can come along with plenty of aches and pains. Whether you are a beginner or a seasoned runner, it is not uncommon to feel tired or sore. Sore legs are one of the most common ailments you are likely to experience as a beginner runner. To help prevent sore legs, it is best to get yourself into a regular running routine. For instance, running Monday, Wednesday and Friday. If the pain makes running too uncomfortable, take a break for a few days.
Overall, it is important to listen to your body. There is a big difference between feeling tired and experiencing an injury. If pain persists for more than a few days, visit with your family physician or a sports medicine doctor.
Thank You Michelle for the great information!! If you are in need of some comparison shopping, click on over to Running Shoe Guru.
Have a great day!!
MFM
