Eight Things to Consider Before Starting a Running Program

Running is a great way to build fitness, energy levels and tone and maintain muscle structure. However, you shouldn't jump off the couch and begin running without first developing a plan to successfully reach your specific goals. Whether your goal is overall fitness, losing weight, or running a particular distance, here are 8 things you really need to consider before beginning a fitness (running) routine:

1. Organization - You will need a disciplined and systematic approach to reaching your fitness goals. This means assessing your current fitness level, considering factors such as time needed to reach your desired fitness level vs. amount of time willing to dedicate, and keeping good records of your workout activities. Several websites online will help you plan and track your workouts and allow you focus on getting fit and in shape (coolrunning.com and runstoppable.com are two good examples).

2. Training Program - You should follow a program that will allow you a reasonable chance at attaining your desired goal. If you are a true beginner, a "Couch-to-5K" type plan would be a good start. Build slowly and at a manageable pace; remember the old saying, "it is a marathon, not a sprint!"

3. Commitment - Any new fitness regimen will require some dedication on your part. Some days you may not feel like exercising, but keeping committed will be the single-most important factor in reaching your fitness goal. Keep motivational items around you (such as the entry form of your first 5K or maybe a picture of your kids; whatever inspires you to improve your life).

4. Avoid Illness and Injury - This goes without saying, but injuries can be avoided by slowly increasing your endurance limits rather than an 'all-at-once' approach. A well-known proverb is to increase your weekly miles base by 10% max per week. And do not attempt to "run through" injury; you may be making a small, recoverable injury much much worse!

5. Practice Running - this sounds odd...you may be thinking, 'I already know how to run!' Well, you may want to practice how you plan to run in your race, meaning how you will hydrate, what clothes you wear, possibly running portions of the race course prior to the race date...all those types of things. I personally don't like surprises on race day, so I focus on getting as much information as possible, so I have my rituals in place prior to race day.

6. Eat the Right Foods - Your body will need specific nutrients to keep up with the new demands you are placing on it. Eating too little is just as much of a danger as eating too much is to the runner. I personally like Hal Higdon's approach to a runner's diet. An old sage once told me, "run for fitness, diet for weight loss".

7. Hydration - It is crucial to remain hydrated before, during and after training. Without proper hydration, your body cannot function at peak physical performance levels and in extreme cases, your body cannot regulate its own internal temperature and serious injury can result. Individual runners vary on what they each consider proper hydration levels, but a good rule of thumb is to drink 150-200ml of fluid every 15 minutes.

8. Goal Setting - I have found that my enthusiasm for training and keeping fit increases whenever I have a tangible goal set in front of me. Whether it is to run in your first 5K or break 3 hours for a marathon, having that carrot dangled in front of you will help you focus your efforts towards meeting your goal. Make your goal reasonable and attainable, as well.