10 Tips to Get Started Running

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Many of us have made healthy living resolutions for 2014 … and hopefully those still stand! We are only 6 days into the New Year. If you haven’t made one, you can always start now. We won’t tell anyone!

A popular health-related resolution is to get in shape. And, one great way to get in shape is by running.* If you get one block out and then quit you are not alone. However simple it may seem, running takes time and work. Here are some tips to get you started in running.

  1. Get geared up: Go to your local running store and get fitted for sneakers. Often times they’ll put you on a treadmill and watch you run to gauge your needs. Also, ask these experts what type of running clothing they recommend. Buy an item to place your ID on you somewhere while you run. You want to feel great and be properly equipped to start running. Plus, well-fitted shoes can help prevent injury.
  2. Find a friend: Recruit a friend to run with you. Not only is it safer, but you’re less likely to bail on your run if you have a buddy knocking at your door. Once you get a little further in the process, join a running club (yes, running can be social and fun!).
  3. Go for a walk: Start your runs at a run walk pace. Do what makes you feel comfortable and bring a stopwatch to time yourself. Some examples if you’re just starting out include, run 1 min. then walk 1 min, then the next week it may be run 2 min. walk 1 min. Build it up gradually and you may not even need the walks anymore.
  4. Chat it up: Worry less about pace and more about breathing. If you and your friend can jog and talk then you are running at the speed you should be. If you’re too out of breath to talk then slow it down or walk for a bit to catch your breath.
  5. Set reasonable goals: Don’t rev up just to burn out. Run on a schedule but don’t increase your mileage by more than 10% per week.
  6. But set a goal: Sign up for a 5K or a 10K and begin training for it. Be reasonable about the amount of time you’ll need to get up to speed to safely run these road races.
  7. Breath correctly: To try and avoid cramps and getting out of breath, take deep breaths from your core and make sure you breath through your nose and your mouth.
  8. Keep a log: See how much you are achieving and what you have coming up by keeping a running journal or log. Even just marking the runs on your calendar will do.
  9. Plan your route: Once you start doing longer runs, set them up so you pass a water fountain, a bathroom or a public facility where you can access either. Even bring $1 and buy a water bottle at a convenience store. Always run in well-lit areas that have people around.
  10. Run for a cause: A great goal is to run for a cause. EDDF is always welcoming runners to get sponsored by friends and family to raise funds to run for EDDF. For details on how to get started, visit this link or past this into your browser. http://www.crowdrise.com/eddfoundation

 

*always consult with your doctor prior to starting any new exercise

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