How to Get Started Running

Running is one of the most efficient forms of aerobic exercise, and it doesn't require expensive equipment or a health club membership! A bad start, however, can cause injury or burnout. Use these tips to make sure you get off on the right foot with jogging.

Make a commitment. Decide that you are going to be a runner. The only person who decides whether or not you lace up your shoes and hit the pavement is you. Commit to improving your health.

Check with your doctor. Schedule an appointment with your family doctor to make sure there are not physical problems that will interfere with your running plans.

Gather the tools. In the beginning, you only need a good pair of sneakers and some comfortable, weather appropriate clothing. Once you decide that running is for you, you may want to invest in a designated pair of running shoes and a range of technical clothing. Look for moisture wicking clothes. In the summer they will help to keep you dry and cool. In the winter, they will work as an effective base layer. Underwear and socks in performance materials can make a world of difference in very hot or humid weather. Women will likely want a sports bra to make running more comfortable.

Find the motivation. If you enjoy some competition, sign up for a local 5K road race. Don't worry about being too slow. Most 5Ks cater to a wide range of athletes. Most people there will be very supportive of beginners. If you need some socialization for motivation, join a local road runners club or an online community. If you are a bookworm, buy a book on running or subscribe to a magazine.

Find a plan. There are several free running schedules available online. Most books geared toward beginning or intermediate runners will also include plans to get you running no matter what your current fitness level.

Go slow. Don't overdo it, especially at the beginning. Trying to run too far, too fast or too often will increase your risk of injury.

Keep a log. You will be amazed at how much you improve. Track the miles you run and keep a running total. Celebrate your first one hundred miles!

Reward yourself. Give yourself a special treat for reaching milestones in distance or speed. Running accessories are fun rewards, but a hot bubble bath or an hour to yourself are inexpensive choices.

Don't give up. If you planned to run four miles one day but feel like stopping after three, ask yourself how you will feel tomorrow if you quit today. How will you feel if you push through and finish the run?

Don't overestimate the calories burned. Many people start running thinking it will help them lose weight. Don't make the mistake of thinking that a thirty minute run entitles you to a donut or extra beer. Running burns about 100 calories per mile. If you want to lose weight, keep this as a deficit.

Troubleshoot your excuses. Make a list of excuses and find ways around them. No time to run? Keep you shorts and shoes at work and jog home. Is it raining? Invest in a good hat. Too dark? Run with a flashlight.