How to get started Running

by Darren De Reuck - One of the easiest activities to partake in is Running...why you ask? Other than some comfortable fitting clothes...all you need is a pair of decent running shoes and off you go - no fancy bells or whistles. Although running may not be for everyone, it's one of the best forms of exercise one can do and is great for the heart, your body and burning those extra calories. I did not say it would be easy though...it will take dedication, sacrifice and a strong will power to get you through the initial phase. It will take time to build your endurance and strength to run for even a short period of time...and even if you have been cross training with biking, swimming or some other form of activity, running is a weight bearing activity and will be more taxing on the body. Don't be disillusioned...there's always a way to become a runner without injuring yourself if you're patient and persevere. If you have not had a physical in sometime...I'd recommend visiting your MD and getting the medical clearance before starting out.

1) The most important piece of equipment you'll need is a good pair of running shoes. Visit your local specialty running store and get a gait analysis. Take in your old pair of shoes so the shoe salesman can look at your wear pattern and get you in the right shoe. There are three types of runners: over-pronators/supernators/neutral foot strikers...whichever one you are will determined by doing the gait analysis. Trust me when I say your feet and body will thank you daily for taking good care them.

2) While at the Specialty Running Store get yourself some comfortable running clothes and socks. Tech shirts, jog bras, tights and shorts as well as synthetic socks are the way to go...as comfort is imperative whilst working up a sweat and having that sweat wicker away from the body and feet...this will prevent chaffing in spots where it could be very unpleasant and avoid the feet from blistering.

3) If you are starting up now during the Winter months...I'd suggest hitting the heath club treadmill to get your feet wet. Going outdoors in frigid temperatures could quite easily steer you back to the couch. When the weather is conducive to been outdoors...try finding trails or roads that are smooth and even, avoiding the concrete which is hard on the body. If you are starting up from scratch...I would highly recommend a walk/run schedule for the first 2 months:

1st Two Weeks - Walk/Run 3 times in the Week: Tue/Thu/Sat
Start with 5 minutes Easy Walk as a Warm Up
THEN
4 x 4 minutes Power Walk followed by 60 seconds Easy Run = Total Time of 20 minutes (excludes the warm up and cool down)
End with 5 minutes Easy Walk as a Cool Down

2nd Two Weeks - Walk/Run 3 times in the Week: Tue/Thu/Sat
Start with 5 minutes Easy Walk as a Warm Up
THEN
5 x 3 minutes Power Walk followed by 2 minutes Easy Run = Total Time of 25 minutes
(excludes the warm up and cool down)
End with 5 minutes Easy Walk as a Cool Down

3rd Two Weeks - Walk/Run 4 times in the Week: Tue/Thu/Sat/Sun
Start with 5 minutes Easy Walk as a Warm Up
THEN
6 x 2 minutes Power Walk followed by 3 minutes Easy Run = Total Time of 30 minutes
(excludes the warm up and cool down)
End with 5 minutes Easy Walk as a Cool Down

4th Two Weeks - Walk/Run 4 times in the Week: Tue/Thu/Sat/Sun
Start with 5 minutes Easy Walk as a Warm Up
THEN
7 x 1 minute Power Walk followed by 4 minutes Easy Run = Total Time of 35 minutes
(excludes the warm up and cool down)
End with 5 minutes Easy Walk as a Cool Down

The Power Walk should be done at a nice brisk pace using the arms to power you forward and walking from the heel through the ball of the foot onto the toes...mimicking a race walker almost. The run portion should be done at a comfortable conversational pace. As you get stronger this pace will feel easier, you'll notice that you are going somewhat faster, but still managing to stay controlled and comfortable.
4) As a novice or "newbie" to running...there are so many things that one has to remember...whether it be about nutrition...not getting over zealous and landing up hurt...or how much cross-training do I add to my weekly schedule. All these questions can be answered by joining a Club or looking for a Coach to right your weekly schedule and monitor your training. Side stitches are fairly common when you start running and we are not sure why they occur, but there some things you can do to prevent them. One cause is running to close after eating a meal and that meal has not had time to digest into your system resulting in stomach cramps. One should wait anywhere from 2-4 hours after a large meal before heading out the door. Another reason for side stitches, is weak stomach muscles. Your abs do a lot of work to keep your body in position while running. Doing consistent core strength work will help strengthen your torso and reduce those side stitches. Running injuries are not pleasant, however, can be prevented by following the simple "rules of running"...stick to your schedule...don't increase your mileage in huge chunks...make sure you keep the intensity under raps...start your training regime with "new" shoes...and keep it FUN.
Running is an easy way to get in shape, burn calories, make your heart healthy and increase bone density. It takes consistency though...do that and you'll be itching to run your first race.

About the Coach

Darren De Reuck has been coaching runners for almost 20 years. Beginning in 1988, he coached club level as well as elite runners in his native South Africa. In 1993, he began serving as a training partner to his wife, Colleen De Reuck, always advising the Coach and later becoming her coach.

From 2000 – 2002, Darren headed up the official training club for one of the largest 10 km road races in the country, The Bolder Boulder. Drawing from his success with the Bolder Boulder Training Club, he formed The Boulder Striders in July 2002, a running group that caters to runners of all abilities. In September of the same year, he formed The Running Republic of Boulder. http://http://www.runningrepublic.com

This group is a USATF affiliated competitive running club and includes runners who are competitive at all age-group levels. Darren has served as the head coach for both of these clubs.