Running for Beginners: Where to Start

Running is a wonderful, inexpensive cardiovascular workout. It builds muscle and even strengthens bones. But for those who haven't tried it, longer distances may seem a little overwhelming. Knowing where to start is the biggest battle - because you can't run a 5K or 10K overnight. However, it's much easier than it seems to start and maintain a running routine.

1. Check in with your doctor. Make absolutely sure that you have medical clearance to begin running. If you have cardiovascular problems (heart disease, arrhythmias, mitral valve prolapse), pulmonary problems (such as asthma) or any other chronic conditions or worries, get them checked out. You want to come back home after your runs, not end up in a casket.
   
2. Set a goal. Decide what you want to do. A 5K is a great goal for a beginner. Find one that's more than 9 weeks out and register. Nothing like paying an entry fee to keep you motivated to stay on track!
   
3. Make a training schedule. There's a great Couch to 5K running plan on Cool Running's website. The schedule is easy to follow, the training runs only take 20 to 30 minutes and best of all, the information is free!
   
4. Stick to it. It's hard at first. Running can be extremely uncomfortable. Remember the difference between discomfort and pain. Pain is bad. Discomfort and soreness your friend when you're trying to build a running base. It makes you stronger - run through it. If you have actual pain, stop.
   
5. Enjoy it. Remember that running is supposed to be fun. Take easy runs and take in the scenery. Go for a run that you haven't planned a route for, and decide as you go.
   
6. Celebrate. When you finish your race, cheer for you. Running is NOT easy, and you fought hard to get to that finish line. Enjoy your moment!

Tips:
Make sure to stretch well before and after you work out. See the provided links for information on stretching.
Drink plenty of water. Running causes you to sweat a lot, even in winter. Stay hydrated.