I woke up this morning to the sound of pouring rain, I did not want to get out of bed and go to the gym but I did anyway. I completed 4 miles on the treadmill in 38:12 followed by a 0.25 mile cool down.
Another great training run. On another note 4 weeks ago Chris started his diet at 171 lbs. and today he is 161.8. His overall goal was 162 and he surpassed that, now he can have corned beef and cabbage for St. Patrick’s Day tomorrow. Congrats Chris!
Yesterday on my Facebook fan page a reader wrote this: “I want becoming a runner, what’s your best advice for newbies? I am starting soon!”.
Tips for new runners:
- Start slow. If you have never run before start with a run/walk program and gradually ease into a training plan. A great resource for this type of training is Jeff Galloway’s website. If you are already running gradually increase your mileage but not by more than 10% a week.
- Pay attention to your body. If you have any pain make sure you rest, don’t push through the pain because you can do some serious damage. If the pain doesn’t go away with rest and ice seek professional medical advice.
- Find a buddy. The hardest part about running is getting out the door, having a running buddy with similar goals can help you stay motivated. Check out Cool Running’s index to local running clubs.
- Be safe. When running outdoors if possible run with a buddy, if not possible avoid secluded paths and unpopulated areas. When running at night or during times of decreased visibility (rain, fog, dusk, dawn) where reflective gear. Always carry ID, money and a cell phone if possible. Be alert and aware of your surroundings. Don’t wear earphones or keep music low so you can hear what’s going on around you. Check out this website for more tips.
- Get a good pair of running shoes.
- Always check with your Medical Doctor before beginning any running or exercise program.
When I was a new runner over 10 years ago I made the mistake of starting too fast. I went out and ran without a plan and without any regard to how my body felt which ultimately left me injured. I developed severe shin splints and multiple stress fractures in both my legs which left me sidelined from any running for months. I have since learned my lesson.
Now I increase my mileage slowly, not more than 10% a week, which decreases my risk of developing injuries. I also have learned to listen to my body and rest when needed, if I have pain I rest or cross train appropriately. A missed run is not the not of the world but it can save you from more serious injuries.
What are your tips for new runner’s?