Running is an excellent form of exercise for those wishing to improve their physical and mental health. Unfortunately, would-be runners often make mistakes that derail their good intentions to get fit when they take up the sport. Whether it’s pushing too hard and getting hurt, or simply getting tired of monotony, it can be tough to make a running program stick.
What follows are a few tips for new runners that I’ve gleaned both from my own experience as a runner, as well as through coaching new runners attempting to run their first 5K.
1. Start slowly. One of the biggest mistakes that new runners make is that they try to do too much, too soon. Like any form of exercise, running stresses the body, hopefully in a way that will ultimately make it stronger. However, it’s important to keep in mind that the faster and longer you run, the greater the stress you experience. When just starting out, it’s best to jog easily and for relatively short distances. A great approach is to start with walk-jog intervals (e.g., alternate 1 minute jogging, 1 minute walking). As your strength and fitness improve, you can increase the duration and speed of your run intervals, and reduce the length of your walk intervals.
2. Be patient. Chances are, the first time you go out for a run, it’s going to be hard. Your joints may ache, your muscles will be sore, and you may feel like your lungs are going to explode. Unfortunately, this is why many fledgling runners give up the sport. When working with new runners, I often advise that it may take 4-6 weeks before running starts to feel comfortable. Just as a house isn’t built overnight, your body cannot build the blood vessels, blood cells, muscle, and connective tissues it needs in a single day. Start with small doses of running to kick-start the adaptation process, and allow your body time to develop the infrastructure needed to support your new running habit.
3. Keep things interesting. Many new runners pick up the sport with great enthusiasm, only to find their excitement wane as the long, lonely miles take their toll. Keep things interesting by mixing up your runs – get outside, explore new areas, hit a trail at a local park (trail maps are available at concordnh.gov/trails). You can also try running with a partner or group – nothing makes the miles go faster than sharing them with someone else!
4. Stay motivated. One of the best ways to stick with a running program is to set a goal to which you must hold yourself accountable. A great motivator is to sign up for a race. Start by picking a local 5K – there are races almost every weekend in the Concord area (check coolrunning.com for race schedules). Commit yourself to training for the race, and let others know you plan to do it. Better yet, ask somebody else to run it with you. You’ll be more likely to follow through if you feel like you are letting someone else down by backing out.
The Capital Area Wellness Coalition meets in the Smile Building on the second Wednesday of each month at 8 a.m. For more information, call 867-8194 or visit capwellness.org.
