How to Start Running and Stick with It

One of the best ways to lose weight and get in shape is by running. Since both my parents were running coaches, I fell into the world of cross country and picked up a few tips and tricks along the way. If you're looking to get into running for the first time, here are some things to keep in mind.

Pace Yourself
Start out doing 2 miles or so every other day, maybe even less if you're out of shape. Gradually increase your distance by about 10% more miles a week; after a few weeks, you'll feel like you can do anything, but your tendons won't be at the point where they can take the stress of longer runs. Make a plan and stick with it. Try a website like runningtowin.com to keep track of your weekly distance and mapmyrun.com to find good running routes.

Watch Your Form
The best way to decrease your time and make sure that you're not injured is to watch your form. There's too much stuff in that department to cover in one article, but some basics are to keep your arms swinging naturally with unclenched fists, never crossing the middle of your shirt (where buttons would be). Keep your stride open and land lightly; my father, who was a cross country coach, used to say that you should pretend that you're running on eggshells and trying not to crack them.

Run At A Regular Time
Remember that running is hard, and it's got a pretty low retention rate. To maximize your chances of making your runs a habit and not just a sporadic thing, run at the same time of day. If you've got friends that run, get them to run with you; it's easier to run with company, and you'll run harder, too. Take music along with you to make yourself more comfortable, and run in interesting areas. You've got to make running fun, or you're not going to keep doing it.

Eat Healthy
If you don't get the nutrients you need, you're going to feel it when you run. Cut soda out of your diet completely; even diet soda has carbonation that can really make a run feel terrible. Keep a moderate amount of carbohydrates and a low amount of fats in your diet. Eat 6-8 small meals at two hour intervals throughout the day and keep your calorie count lower than the amount you're spending if you're trying to lose weight. Eat lots of fruit and vegetables and don't go on trend diets. Remember, the weight you'll gradually lose from running will stay off longer than any two-week starvation method.

Take Days Off
In order for your muscles to develop, you need to have some days off. When starting out, take a day off after every two days of running. Once you've been running for a couple of weeks, move to 3 days on and one day off, and then four days on and one day off several weeks after that. If you begin to feel regular physical aches (outside of the normal realm of side stiches and achiness), take some time off until it's gone. It's better to take a little time off early than a lot of time off from an injury.

By taking your time and really getting on a schedule, you'll be happier and healthier through running. Remember to use the Internet, and post messages in running forums if you have any questions about injuries, diet, or anything else.