Beginner Exercise Tips for Runners

Running is a popular exercise for a good reason- it is great for the heart and lungs, for weight loss and for allover condition. Here are some tips for the beginners.

1. Good running form: While professional runners have a characteristic grace and smoothness to their stride, there is no one right way to jog or run. Keeping good form, however, will help you run efficiently and cut down on foot and hip injuries.

a. Keep an upright posture when you run. Your back should be straight and your eyes should look forward to the road ahead rather than down to your feet.
b. Carry your arms at about the waist level. Your elbows should be bent at a 90 degree angle so that your forearm is parallel to the ground. Swing your arms freely while you are running.
c. Your fingers should be curled loosely instead of clenched into a tight fist, which would have the effect of tensing up all your muscles.
d. Running on soft surfaces will help cut down on injuries. Golf courses or high school tracks are ideal.
e. Concentrate on landing on your heel and then rolling forward to push off with the ball of your foot and big toe.
f. If you feel pain in your feet when running, consider having an experienced runner evaluate your stride.

2. Find the right shoe. Running shoes are light-weigh and are designed with certain features in common.

a. Running shoes must be durable, with deeply patterned outer sole, thick heel wedges to tilt the body forward and shock absorbent midsoles. The top of running shoe must be made of light, breathable material.
b. Since running will cause feet to expand, running shoes should be more flexible than other shoes. Lace them snugly to prevent slippage.
c. When you are ready to buy shoes, wear the socks or foot covering that you normally wear when running. Buy your shoes late in the day when your feet are most swollen.

3. Take good care of your shoes.

a. After a workout take off your shoes, loosen the laces, pull back the tongues, and remove the insoles. This will allow more air to circulate and hasten drying.
b. Stuff shoes with cedar shoe trees or bags of cedar shavings. As cedar is a porous wood, it will not only soak up moisture but also absorb the odor, salts and acids from perspiration. Wads of newspaper will do if cedar is not available.
c. Think about replacing your jogging shoes after 6 to 12 months of active wear, even if they do not seem to be worn out. Loss of cushioning will occur long before the outsides of the shoes show significant wear and tear.

4. Going the distance.

a. Check whether you are running too hard. You should be able to talk to a person while you are running without gasping for air. If you cannot, slow down your pace.
b. If running three days a week is not enough of a workout, add a fourth day. But never increase the number of times you run per week and the distance you run at the same time.

Add an occasional long run to your schedule. This will force your cardiovascular system to work more efficiently and will give you a well-earned sense of accomplishment.

Drink water before, during, and after you run, especially if it is warm or humid outside.

5. Weather

a. Avoid running in extreme heat. If the weather is too warm, try cutting down on mileage. Dress lightly. Midday is the best time for winter running as you can take full advantage of whatever warmth the sun provides.
b. Wear a wool hat in cold weather as you can loose a great amount of body heat through an uncovered head.
c. If possible, move against the wind on your way out and with the wind going home. This will cut down on the wind-chill factor when you are perspiring.

6. Easy running schedule for beginners: Do not start off running at full tilt. Begin with easy rhythm, mixing running and walking. Following schedule can help.

Week#1: Walk for 20 minutes.
Week#2: Walk for 30 minutes.
Week#3: Run for 2 minutes and walk for 4 minutes. Do this five times.
Week#4: Run for 3 minutes and walk for 3 minutes. Do this five times.
Week#5: Run for 5 minutes and walk for 2 ½ minutes. Do this four times.
Week#6: Run for 7 minutes and walk for 3 minutes. Do this three times.
Week#7: Run for 8 minutes and walk for 2 minutes. Do this three times.
Week#8: Run for 9 minutes and walk for 2 minutes. Do this twice and then run for 8 minutes.
Week#9: Run for 9 minutes and walk for 1 minute. Do this three times.
Week#10: Run for 13 minutes and walk for 2 minutes. Do this twice.
Week#11: Run for 14 minutes and walk for 1 minute. Do this twice.
Week#12: Run for 30 minutes.

If you decide to run beyond 30 minutes, do it gradually and follow the above mix of running and walking.