Safe Running for Beginners

For the vast majority of people, running is a chore; a tedious, painful endeavor which more closely resembles punishment than enjoyment. But as people have become more aware of the dangers of carrying excess weight and leading sedentary lifestyles, they have begun looking for ways to make a change. Distance running burns more calories in a given period of time than almost any other activity and is known to help lower total cholesterol (in addition to LDL or 'bad' cholesterol), increase bone density, raise the basal metabolic rate, lower the resting heart rate, and provide numerous other physiological and psychological benefits. It seems like the pursuit of choice for many would-be exercisers and so, year after year, thousands of people lace up running shoes for the first time and hit the pavement.

Unfortunately, though, their enthusiasm and good intentions are all too often met with shin splints, stress fractures, and far less weight loss than they hoped. As a result, they return to their former patterns of inactivity and form the premature conclusion that they just aren't cut out for running.

In reality, most people could run successfully - and even enjoy it - if they just took the time to educate themselves before beginning. Four of the most important things any potential runner should understand are as follows:

The need for quality running shoes. A high quality pair of running shoes is absolutely essential in order for a runner to stay injury free. There are two things that need to be addressed on the subject of shoes:

1. The shoes need to fit well and they need to be the correct type of shoe for that runner's foot. There are several different types of running shoes (motion control, cushioned, stability, etc.) and it is important to select the right one. Any quality sporting goods store should be able to help with this decision.

2. A shoes ability to cushion a runner's leg from the impact of each step is lessened with each passing mile. A shoe may still look clean and new but, underneath, the cushioning may be compressed and hardened. So it is very important to keep track of how many miles have been run in a pair of shoes so they can be replaced at the proper time. In general, a pair of running shoes will last between 350 and 500 miles. This can vary greatly depending on the runner's weight, gait, and the type of terrain they run on.

The 10% rule. When people first begin to exercise they are often so enthusiastic that they do too much too fast and injure themselves. This is especially a concern for runners. The musculoskeletal system needs time to adapt and become accustomed to the stresses imposed upon it by running. When a poorly conditioned person runs too many miles, the muscles in their legs and feet become severely fatigued. If they continue running through this fatigue and discomfort - the "no pain, no gain" philosophy - their tired muscles are no longer able to cushion and protect their bones from the impact of each step. Thus, the skeletal system is exposed to forces it was not designed to handle. Shin splints, knee pain, plantar fasciitis, and many other problems are soon to follow.

One common guideline used to combat this phenomenon is the 10% rule. This rule dictates that a runner should not increase their mileage by more than 10% from one week to the next. Obviously, everyone's body is different and this rule doesn't apply 100% of the time to all runners. It is, however, a very good rule of thumb. So, for instance, if a person has been comfortably running 20 miles a week for a period of time and feels ready to add in some more mileage, a wise choice would be to add an extra mile to two of their runs throughout the week or add two miles to one run. If their body handles the increased mileage with no problems, they could then add two more miles the following week, and so on. By adding mileage so conservatively, they provide their muscles and tendons adequate time to adapt to the new demands being placed upon them.

Stay motivated. Once the initial excitement of a new exercise program wears off, it can by very difficult to stay motivated. When one factors in the time it takes to stretch, run, cool down, and shower off, running represents a significant time commitment. It is easy for a running program to fall by the wayside to make room for easier, more sedentary activities. But there are many ways to combat that temptation:

1. Find a running partner - Few things are as motivational to a person as having someone encouraging them and keeping them accountable to the goals they have set. Running with a friend or joining a local running club can be just the motivation one needs in order to continue on the path they've chosen.

2. Listen to music - Some runners actually love the act of running and run for the sheer joy of it. But for most people, running is not their idea of fun. Carrying a MP3 player or small radio can be just the diversion one needs to combat the boredom of a half hour on the road.

3. Chart your runs - The human mind loves to see milestones of progress. It is exciting to see concrete evidence that we are getting faster, thinner, and healthier. For this reason, one powerfully motivational action a person can take is to chart their runs in great detail. There are numerous web sites, customized spreadsheets, and computer programs that allow runners to chart their runs, track their shoe mileage, graph their weight loss, and many other details. Seeing these fitness indicators moving in the right direction can be inspiring and can push people beyond the temptation to quit.

4. Enter a road race - Setting goals and defining the steps necessary to achieve them is important across many areas of life. Running is no different in this regard. By signing up for a 5k that is several months away, a person creates a concrete goal to work toward. They can then plan their runs accordingly and find motivation in the fact that every run is bringing them closer towards successfully meeting their goal.

Have realistic expectations. As mentioned above, there is no quicker way to burn calories, and thus lose weight, than running. Most people don't understand, however, the relationship between exercise, calories, and their body weight.

A pound of fat represents 3,500 calories. Therefore, to lose a pound of fat, a person must expend 3,500 calories more than they take in over a period of time. A 150 pound person burns roughly 100 calories per mile. That means that person would have to run 35 miles to lose one pound of fat. That is a considerable amount of running, especially for a beginner. Someone who doesn't understand this concept and begins running with the goal of losing weight will be very disappointed when, after a month, they have only lost a pound or two. They need to remember two things:

1. Even if the weight isn't coming off as fast as they would like, they are still providing many other benefits to their body by running.

2. A combination of running, some light strength training, and healthy dietary choices is still the quickest way to long term weight loss. If a person can lose one or two pounds a week, they are on the correct path towards a healthier future.

Running doesn't have to be painful. It can be an enjoyable, relaxing hobby for the young and old alike. With the proper equipment, training plan, motivation, and expectations, almost anyone can achieve some measure of success and fulfillment through running.