bibsA few people have asked me how I got into running?  

Running has become relatively routine for me so sometimes it is hard to remember getting started.  I think I have mentioned that for most of my adult life, I prescribed to the fitness method of 30-45 minutes of cardio (usually a stair stepper or elliptical) about 6 days a week.   So it’s hard for me to remember when I started running.  I know I started adding some treadmill time to my routine a couple of years ago.  Eventually, I preferred running to the other cardio equipment and grew to enjoying runs on the roads/trails.  It was a gradual process… I enjoyed running and I loved the results.  I remember running my first 5K and how daunting it seemed.  I didn’t follow any method but sort of fell into it and it has been a learning process since then…finding the right shoes, the right orthotics, the right fuel, etc….so that is my inexact, unorganized journey into the world of running.  Fortunately, there are professionals to guide beginners who are interested in running… here are a few of them:

 Hal Higdon

Hal Higdon’s training plans are my favorite.  Hal Higdon has plans for runners of all levels.  For beginners he includes 8 week programs for both 5K and 10K races as well as a true Beginning Runner’s Guide 30/30.  I like it because it is simple and straight forward.  The program has novice runners employ a run/walk method until they can run 30 second run/30 walk intervals.  If you already have a basic fitness level, start with the 5K or 10K programs.  Soon you’ll be running up to 10 miles a week with days for cross training and strength work outs.

If you prefer run/walk strategy:

Jeff Galloway has many training plans that incorporate run/walk approach.  I have never used Galloway programs, but many runners, included marathoners have achieved personal records (PR) employing his methods.   Galloway’s 5K training plan suggests taking walking breaks as needed until you work up to a 5 minute run/1 minute walk during longer runs.  Like I said, the testimonials for Galloway are impressive. Galloway recommends the walk/run strategy even for the full 26.2 marathon distance.

Another popular way people start to run is using a “Couch to 5K” training plan.  There are several online… such as the one on Cool Running.  Again, the idea is to start with walk/run intervals.

The basic thought behind any beginning running program is to start with walking, build up to jogging and use walk/run intervals. Make sure that you have a basic fitness level before diving into a training program.  Many trainers recommend going in for a physical if you are over 35 or if you have any health concerns.  From my experience (finding my shoes), it is important to start with the right shoes to avoid frustration and/or injury.  Go to a running store, have your gait analyzed and buy shoes accordingly.  Find some motivation – set a goal… racing keeps me motivated.  Whatever your goal – lace up and go for it.