Beginner’s Running

Here we are in the middle of winter with fresh snow on the ground and roads that can be an icy mess, but now is the time to start thinking about training for those upcoming Spring races. In the past few weeks I have spoken with several people who are either interested in running their first race or just want to add some intensity to their exercise program. As a Personal Trainer I have worked with individuals and groups to prepare them for first races so I thought it would be an appropriate opportunity to share with all of you some tips on how to begin a running program. This program is adapted from a Beginner’s Running program available on the Runner’s World web site: www.runnersworld.com. This is a great resource for all runners. I have used the program successfully with folks who never ran before and were able to successfully complete a 2-mile race. Of course, if you have any physical limitations, be sure to consult your Doctor before beginning any intense exercise program.

Even if you never run a race this program will help you condition yourself to run at your own pace for a steady 30 minutes. Once you can successfully do that much, you will find that it is easy to add additional distance if you want to by using the same basic pattern of slowly increasing your running distance over a period of time.

First, a few basic tips:

• Get some decent running shoes. I am amazed by the number of people who tell me they are trying to run in “sneakers” they have had for several years or more. Running shoes have become very technical. Shoes are designed for people who tend to walk on the insides of their feet (overpronaters) or on the outsides of their feet (underpronaters) or for people with high arches or fallen arches. If you have wide feet or narrow feet only certain brands (like New Balance) can accommodate those needs. There are shoes for people who need extra cushioning and also for those who need more stability. There are road running shoes and trail running shoes and all of those are different from walking shoes and gym shoes. The appropriate shoe and correct fit can make a huge difference in your attitude toward running. The right shoe can also help you avoid injury and common problems such as shin splints and plantar fascitis. Go to a store that specializes in gear for runners, preferably one with a treadmill where you can try your shoes before you buy them. Avoid discount stores or even outdoor stores where the selection will be limited and you will not be able to be properly fitted. Luckily, those of us in the Black Hills have an excellent resource – the Runner’s Store in Rapid City (and, no they are not paying me!)

• Wear appropriate clothing. I have already done several posts on what to wear in cold weather. Now is the perfect time to shop for winter wear since all the stores are starting to get ready for Spring. We know that here in the Black Hills we still have several months of cold weather ahead so make sure you have what you need. As discussed in my “What to Wear” posts, you will need to do a bit of experimenting if you are not used to running in cold weather. Be careful not to overdress. You will warm up faster that you did when you were just walking. This is where it helps to keep a log. Note the temperature and what you wear in your log. If it is too much or too little, you will know what to do next time you encounter the same weather conditions. Wear light weight layers that can be carried if you need to shed them. Don’t forget hat, gloves, sunglasses and sunscreen.

• Drink lots of water. Carry water with you or know where you can access water. In the summer there are working drinking fountains in many places, but not so much in the winter. If you’re not sure where to get water on your planned route, then carry it. You should be able to get a water bottle carrier wherever you buy your running shoes.

• Eat lightly an hour or two before you start and have a snack when you are done. Review my post on “What to Eat”. Adequate fueling becomes more important with strenuous exercise.

• Warm up and cool down. Always warm up with 3-5 minutes of walking before you start timing yourself and walk for 3-5 minutes when you have completed your workout for the day. Stretch after you run, not before.

• Set small, incremental, achievable goals and reward yourself when you accomplish them. Rewards can be as simple as giving yourself some uninterrupted time to enjoy your favorite book, magazine or TV show. Rent a movie that you really want to see. Take a nap.

• Conversely, don’t punish yourself if you don’t reach a particular goal when you thought you would be ready for it. Just try again. Or break that goal down even further and allow yourself a little more time to get there.

• Finally – have fun! Don’t forget you are doing this because you want to. It is not a job. It is recreation. Your ultimate goal is to develop a habit that you can sustain for the long haul. If you treat yourself kindly and just enjoy the experience of being outdoors and moving, you will find that you begin to look forward to this time. Remember – the hard part is getting out the door. Once you’re out there, I guarantee you will not be sorry!

Now for the program. This is designed for an 12-week buildup, but this is only a guideline. You may need to spend two weeks or more at one particular level before you move on. Take your time and work at your own pace. Think of running as walking-with-a-hop. Speed is not important. But the hop is. That’s how you will increase your aerobic output. Be gentle with yourself and just do the best you can.

For each week, do the walk/run program given below every other day for 3 or 4 days per week, with walking only on your “off” days and one day of rest (no walking or running) per week. You will need a watch so that you can time yourself. There are many inexpensive watches with timers you can set, but any digital watch will do. Some pedometers have timers which are also fine for this purpose. Note: you can also do this with telephone poles or other landmarks. We are fortunate to have mile markers on the Mickelson Trail. These will help in your goal-setting as you become more advanced. And, of course, you can also do this on a treadmill which makes timing pretty easy.

Week 1 – Run 1 minute, walk 2 minutes; repeat 10 times for a total of 30 minutes

Week 2 – Run 2 minutes, walk 1 minute; repeat 10 times

Week 3 – Run 3 minutes, walk 1 minute; repeat 7 times then run for 2 minutes

Week 4 – Run 4 minutes, walk 1 minute; repeat 6 times

Week 5 - Run 5 minutes, walk 1 minute; repeat 5 times

Week 6 - Run 6 minutes, walk 1 minute; repeat 4 times then run for 2 minutes

Week 7 – Run 8 minutes, walk 1 minute; repeat 3 times then run 3 minutes

Week 8 – Run 9 minutes, walk 1 minute; repeat 3 times

Week 9 – Run 10 minutes, walk 1 minute; repeat 2 times then run 8 minutes

Week 10 – Run 12 minutes, walk 1 minute; repeat 2 times then run 4 minutes

Week 11 - Run 15 minutes, walk 1 minute then run 14 minutes

Week 12 – Run 20 minutes, walk 1 minute then run 11 minutes

Week 13 – Now try running 30 minutes without stopping.

You can see a general pattern here of gradually increasing your running time. If you need more time to build up your endurance – take it. Adapt this program to your own needs and goals. Good luck! And feel free to let us know how you are doing. You can post a note on this blog or e-mail me at peg@custersoapcompany.com.

See you on the trails!