How to Start Running

So you want to become a runner? Whether your motivation is to lose a few pounds or win a race, how to start running begins with getting off the couch. As with any exercise program, however, your motivation is very important to the overall success. Many people start exercise programs and fail, especially after their New Year’s resolutions fade for a month or two. Keep your motivations in the forefront of your mind to help ensure success

Starting a running program is quite easy. I’ve always been drawn to running because of its relatively low start up costs. While you may join a gym or buy a treadmill to start running all you really need is a decent pair of running shoes. Fifty bucks should be enough to get you started.

Motivation for running is key because there will be some pain involved when you start running. This plan will try to reduce that pain to make it manageable, but it will not eliminate it. My assumption is that you are starting with little to no muscle tone and a low aerobic capacity. Even if you occasionally bike or walk, running will cause soreness. Your leg muscles aren’t the only muscle involved in running. The other muscle that gets a workout is your brain. There will be many points through your running career that your mind is the most important muscle. It will convince you to get out of bed on a cold, dreary morning. It will push you through the last mile of a 20-mile training run leading up to a marathon. It will also help you discern when taking a few days off to heal an injury is more important than lacing up your shoes. I will address motivation several times on this site.

Before we get you out the door there are a few things you’ll need to become comfortable with now that you decided to join the running fraternity. I believe it was an old Nike ad campaign that coined a phrase that I reference often – “Runners – Yeah we’re different.” If you run outside like I always do you cannot be concerned with what others think of you. Your outfit doesn’t need to be a new $100 jogging suit. You may be jiggling a little more than you’d like when you run. You cannot concern yourself with the petty opinions of your neighbors. You’re a runner now and you’re different. Embrace it.

Start looking for regular updates on How to Start Running with topics like:
- Training for your first 5K.
- How to balance running with a nutrition plan to lose weight and keep it off.
- How to deal with injuries.
- Motivational Tips.

Coach Buff

Running Nutrition

Running Nutrition – Before, during and after

Like fuel for a car, your body needs the proper fuel to perform well. Whether you compare yourself to a Mustang or a Rabbit or a serviceable old pickup truck with 200,000 miles, fuel plays an important role for the runner.

Personally, I am not a fanatic about nutrition. In fact, I’ve lived by a motto for many years that, “I run so I can eat.” This basically gave me guilt free eating because I was burning a bunch of calories. However, I have learned what works and what doesn’t work when it comes to nutrition. Additionally, if one of your goals is to drop a few pounds by running I would not advise a Large Blizzard reward after every run.

Nutrition Before your run
A typical rule of thumb would be to not eat within 30 minutes of running. If you are going to be a morning runner, this can be problematic. You may have to run with just a few swallows of water in your stomach to avoid issues. If you do have a little time, a half a banana or slice of toast with peanut butter/honey have served me well. Everyone is different though. Find what works for you.

Noon-time runners and evening runners can have a little more freedom, but need to still be sensible especially as you approach your run. I always eat more sensibly when I know I’m running. It is easier to avoid the donut or birthday cake at work if I know I’m doing a 30-45 minute run at lunch.

Nutrition During your run
This one is easy – for now. Until you build up to runs in excess of an hour, you don’t need to worry about fueling during a run. I’ll cover hydration in another article, but for the purpose of this article we’ll leave it at a simple wait to eat until after you run.

Nutrition After your run
The most important fuel you can consume is post-run. The first 30 minutes following a run is an important window for your body. Your muscles have just been assaulted. The glycogen stores in your muscles have already been used up during the run. The muscles have been damaged and will need to be repaired. Protein is the most important nutritional element that you need in a post-run meal. Energy bars or snack bars can serve that purpose pretty well. Peanuts or peanut butter, whole wheat bread, eggs, cheese, chocolate mile, chicken breast are just a few good choices for a post-run meal.

You’ll learn your body as you progress as a runner. Some foods will sit better than others. I always profess that you listen to your body. It talks to you all the time. I can guarantee you that you will perform better if you have a sound nutrition plan.

Coach Buff

Benefits of Running

As a runner you’ll be able to experience many benefits. Benefits of weight loss, reduced blood pressure, increased cardiovascular capacity are all great benefits in their own right, but the benefit that I think is often overlooked is the increased self confidence.

When you achieve that first mile without walking or finish that first 5K race you’ll know what I’m talking about. There is something special about getting off the couch, lacing up the shoes and intentionally experiencing discomfort.

Often times looking back on your life the things that you are most proud of are the things that were difficult. Running is no different. I don’t want to sugar coat the adventure you are embarking on as you learn how to start running. There are hundreds of infomercials on TV touting quick weight loss in just 5 or 10 minutes a day. I look at them with great skepticism. While running can be difficult the increase in self confidence can be dramatic.

After self confidence I would have to put the general increase in cardiovascular capacity as the 2^nd greatest benefit. “How to start running” is only the beginning to your lifetime of being in shape. You’ll begin to notice your recovery time from being out of breath reducing as you get in shape. Then as you perform chores around the house or chase your children at the playground that you’re not forced to take a break as often or as long. Everything will just seem a little easier.

So on those dark, cold mornings when the muscles are a little sore and the bed is warm and comfortable get up and strap on those shoes. For the journey may be hard, but the benefits are worth it.

Running Goals for Beginners

This topic tries to dig into what your motivation is going to be for your initial foray into the running world. If we are going to get you to start a running program having a clear running goal is vital. I believe that it is important to have several, smaller goals that are achievable to give you early successes. Then you can build on those successes to reach loftier goals. It’s great if you want to complete a marathon, but let’s get you around the block first.

Very similar to New Year’s resolutions, it is going to be important to write down your goal to be successful. I also find it helps to tell your friends and family what you are trying to do – Especially if they are supportive. Support and accountability will help keep you going past the first week with how to start running.

Distance Goals
If you’ve never run before, a good distance to put down as an initial goal would be two miles. Two miles is a decent goal especially if you add the caveat of “without walking”. A two mile run would be the stepping stone up to a common race distance of 5K (5 kilometers or 3.1 miles). Entering and completing a race is a great goal to have as well. When you complete the registration form and write it on your calendar you have a great motivation tool hanging over you.

I am confident that if you can get to 3.1 miles you’ll have built a base that will allow you to tackle loftier goals.

Time Goals
As you start your running program, time will be a better goal than the distance you run. Initially, even running 5 minutes without walking will be a challenge. Extending that distance to 10 minutes, then 15 and up to 20 should get you through the first 4-6 weeks. Personally, when I cracked the 60 minute barrier I had a huge sense of accomplishment, but we’ll leave that goal for another time.

When starting a running program putting time goals and distance goals together is unwise. Stating you want to run 2 miles in 20 minutes might be discouraging if you can’t achieve it right away. Sticking to either 2 miles or 20 minutes is advisable.

My personalized beginner running program designed for you will guide you to achieving your goals. Through personal feedback we’ll be able to adjust the schedule. The advantage to this is that everyone is different. One base program may be fine, but small adjustments based on goals and motivations may be necessary. I can also offer feedback and answers to your questions. I look forward to helping you achieve your goals.

Coach Buff

Getting Ready to Run: Stretching Before Running

Before we really get into how to start running, let’s begin with getting ready to run first. Stretching before running can be a huge benefit, especially for beginner runners to avoid injury and to increase flexibility. This program is going to start off slow and easy. I want you to be successful and the way to ensure that is to try to keep the workouts manageable, the pain minimal, and keep you injury free. To do that the first week will be a combination of stretching, walking, and running. My assumption is that you will be starting from scratch – with very little muscle tone and very little aerobic capacity (you breathe hard when you walk up stairs).

Stretching Before Running
I’ll cover stretching more thoroughly in later articles, but I need to cover some basics. I’m not a huge stretching advocate, but realize it is important. You will be more efficient and less prone to injury if your muscles are loose and have good flexibility. Some guidelines and stretches to do before running:

1) Only stretch warm muscles (walk or jog for 5 minutes)

2) Focus main stretching after the workout is complete when your muscles will be the most receptive to stretching

3) Focus on the 3 main leg muscle stretches before running -

Quads – Front of thigh.

i. Standing with arm on chair/wall for balance, bring right heel towards your butt and grab with right hand. Keep thighs/knees parallel. Hold for 10-15 seconds. Push hip forward to extend stretch. Repeat twice per leg.

Hamstrings – Back of thigh.

i. Keep legs straight and bend at waist. Don’t bounce – just hang. Steady stretch that you feel in the backs of your thighs. Hold for 10-15 seconds. Stand up, shake out legs and repeat.

Calves

i. Using a curb or wall raise your toes with your heel on the ground. Lean forward to extend stretch. Hold for 10-15 seconds. Variation is to use a step and let your heels drop below your toes. Don’t bounce. Focus on the calf and Achilles tendon.

Customized Training Program
Everybody is different with different motivations. I can cover some basic training principles that will apply to most people, but depending on where your starting point is and what your goal is those principles may not apply 100%. I’ll be adding content to this site that will give you tips and information to help with how to start running. I will be offering online running coach services that will allow for programs that are customized to your needs. This will include a way to ask questions and adjust the program depending on your progress. I look forward to helping you get off the couch to start your running for life program.

Coach Buff