by: Nicholas Judice
So too is how to begin your running career. Whether your goal is to be a world class marathon runner, a triathlete, or simply want to start jogging occasionally, this holds true. I'll essentially walk you through (no pun intended) the steps that I would take to begin a jogging career. This assumes you are an ablled body person with the will to "want" and are sane enough to not do anything crazy.
repudiation:
I'm not a professional. I'm simply writing a guide from what I have learned. Stay safe, don't walk into traffic, be careful. There are a thousand other tips you need to be sure you are safe, but that is the responsiblity of you know and find out.
Anyway... back to the task at hand.
First the tools needed.
Equipment
A comfortable pair of running shoes.
a comfortable pair of socks.
comfortable shorts
comfortable shirt.
With that said, you need not equate comfortable or "good" with cost. I consider myself thrifty (others say "tightwad" or "cheap"), so I'm not going to suggest you spend much money to begin this venture. As with all things, you are trying this out so don't spend $1000 in running garb if you don't know if you are even going to stick with it (hopefully you do!). You really can spend $1000 in running apparel and shoes without much trouble, which is surprising to most, but definitely not needed. The following is a little explanation of the above equipment. As with everything, you don't have to read it. Read what you need.
A good pair of running shoes
something comfortable and supportive. I can usually find good shoes for under $50. Watch for sales and you can do the same.
Socks
I usually get the walmart special. I don't run in anything special. Just make sure they aren't so thick that they bunch up and cause blisters. For the early stages of this program, if you can walk around shopping in your socks, you can probably begin your running in them. A mistake of many is that they purchase really thick socks thinking it will help, when much like a really wide seat on a bike, they hurt more than they help. I usually keep 1 or 2 pair of thin ankle socks that I call my "race socks." I use these to race in because they don't give me blisters and they hold less sweat than my traditional "crew" socks. Less weight, even minute, makes me feel better and I can run faster if I feel better. It is probably more of a mental thing than anything else... ahh, enough babble.
Shorts
I usually purchase $15 running shorts. Since more people are running, technology and style has caught up. They make nice (thin material) running shorts that actually cover more than the "traditional" running shorts [ the ones with the slit up the side and look almost like a speedo ]. I'd suggest these. They can be purchased from most sports stores. You can also run in soccer shorts or other thin material shorts, but remember to get one with a little cut on the side of the leg. This is a very important little thing (keeps your shorts from hampering leg movement).
Shirt
A comfy t shirt aught to do the trick... hey how about a tech cycling tee shirt... that would be the best (wink wink). Just kidding. Any tee shirt would be fine. Big baggy tee shirts often get in your way, but whatever your comfortable with... roll with it.
------------------ the Running -------------------
Running Prep
I would suggest light stretching for a couple minutes before hand. Many people like to warm up by walking or slow jogging before beginning their actual run... this is advisable.
Remember the stretches from gym class... "feet together, down." Though those dreaded days are over, some of the techniques employed are still useful.
I'll try to explain my stretches that I use shortly... bare with me. Until then, feel free to develop your own or search the net to find others.
Start Slow
If there is one tip I can give on starting a running program it is to start slow. I'll provide a general guide for someone who can jog 1/4 of a mile. If you aren't up to that level, don't fret. We all start from somewhere... I too was once there before. Simply start at jogging 100 feet, then slowly move up until you get to this starting point.
Pointers while jogging/running
stay relaxed. Though you may be training to race, the more relaxed you are (with good form), the more energy you have to run (instead of wasting so much trying to be so serious). Relax you shoulders and concentrate on being smooth.
Day 1
Stretch (up to 5 minutes)
walk a quarter mile (1 lap if you are on a track).
lightly stretch anything that feels funny.
Jog 1/4 of a mile.
Go slow and take it easy. You probably will not hurt today... the pain from over doing it will come tomorrow.
(this is why we start slow... to find out what kind of shape we are really in).
Follow up your run with a 1/2 mile of walking. (your day total is 1 mile).
Day 2
any pain?
here's what to do... (link)
(stretches -- link)
jog 1/4 mile again. Walk a little more (1 mile).
....
increase your walking and jogging slowly until you are a little stronger. Then reduce walking and increase running.
get them up to 3 miles.
training for races
5K tips
1 mile tips
training:
tempo
interval
distance
(how to make them all work.. another article to tie together)