Get Moving! - a Beginner's Guide to Running

If you've decided to get in shape, spend more time outdoors, or simply want to change up your already existing exercise routine, getting started with running is one of the easiest and most beneficial physical activities you can take on. Here, you'll find the benefits of starting a running program, some common mistakes to avoid, and hopefully some tips and tricks to keep you going.

I admit that when I first got started, running held little appeal for me. However, I knew that I needed to start doing something about my physical activity level, and running fit the bill. The low barrier to entry makes getting started with running accessible to anyone. There's no special equipment needed, it can be done literally anywhere, and it's free - no costly gym memberships. Also, as far as exercise goes, running is just about one of the best calorie-burning activities you can participate in.

The first mistake I made when I began running was simply strapping on some sneakers and taking off out the front door. I was quickly winded, I didn't make it nearly as far as I thought I would, and I felt quite a bit of pain in my shins and feet the next day. While money was an issue, the very first and only investment I made was buying a new pair of running sneakers. There are specialty shops where you can have your gait and running habits analyzed to find the best pair of shoes for you. The most essential thing, however, is to have a pair of running shoes that are not worn out, fit correctly, and support your feet properly. Improper support in your feet will lead to problems with your ankles, knees, and travel as far up as your hips and back.

As far as clothing goes, comfort is the only concern. You may prefer wind pants and a long-sleeved t-shirt, or maybe basketball shorts and a tank top. Again, there are specialty stores with clothing designed specifically for running - tights to reduce friction, fabrics to wick away sweat. Whatever feels good to you is just fine.

When you step outside to get started with the actual running, remember that you are a beginner runner. If you're starting from zero, it's important that you remember to start slowly. You will most likely find yourself walking more than you run for those first few weeks. A common mistake made by beginner runners is pushing too hard, too soon. Don't be discouraged! Start out with a brisk walk to warm up and move into an easy jog. Your pace should allow you to breathe comfortably, but not necessarily be able to carry on a conversation.

Alternate back and forth between running and walking as you need to, or at regular intervals. Each day as you set out, set a goal for yourself to increase the running time by 30 seconds and decrease the walking time by 30 seconds. Keep the same intervals for as many days or weeks at a time as you need to. Running is a solitary exercise - you're not competing with anyone but yourself. You will be surprised at how much you're capable of - every time I would think I needed to quit, I would tell myself, "Just 5 more seconds." Five seconds is a long time when you feel like your lungs are falling out, but before I knew it, that five seconds was ten, then thirty, then no longer a concern.

To make this easier, you may want to invest in a portable music player to motivate yourself or keep you on target. Find songs with upbeat, bouncy tones for slow jogs and brisk walks and with a driving, electronic thumping to push yourself on the running portions. In fact, there are many CDs, DVDs and podcasts out there designed for running and walking programs. If you choose to use one of these programs, remember that one size does not necessarily fit all. Don't run yourself into pain just because your headphones told you to. Use these tools as a guide and a goal, and keep good sense about how your body feels and what it is telling you.

After the first day or so, you may think that running isn't for you. Your shins might hurt, you're probably tired, your butt probably feels like you climbed a hundred stairs. This is a stumbling block most new runners will come up against early in their new program. Don't quit! Set small goals for yourself. It doesn't even matter if they're almost laughably small. When I first started running, I would make silly deals with myself, such as "Today I will run as far as the tree at the end of the block without stopping, and if I can do it, then I'm sure to have good luck all day." I would make little challenges and games like that for myself, and surprisingly enough, they actually worked. Before I knew it, this beginner runner was passing that tree, passing the whole block, and getting all the way back home without even realizing I never stopped to walk.

Getting started running is as simple as putting on some sneakers and stepping out the door. Remember these key running tips, though: Wear good shoes. Challenge yourself, but don't push yourself too far. Take it slow, you have no one to prove anything to but yourself. Lastly, find your motivation and keep it up - prove yourself to yourself!