Ten Tips for New Runners

Starting to run can be a tough task, especially if you have never done it before and have no idea as to what to do. Just throwing on a pair of old tennis shoes, some shorts, and a t-shirt isn't going to cut it.

So, with this in mind, think about the following ten ideas before you head out. Running is not an incredibly complicated sport, but it does require some forethought.

1. Forget the gadgets: Some folks experience overkill. Rather than keeping it simple, they order ever possible gizmo they can find because that's what the best must use, right? Wrong. Too much information can cause a new runner to become a former runner. Stick to the basics.

2. Good shoes: Spend the money. Find out what type of runner you are, what your stride and feet are like, and buy the right shoes. It's a must.

3. Keep a record: Learning from your mistakes about what your body can and will tolerate is important. Write down what you do and follow it with a small reflection on how you felt. This will keep you informed and healthy.

4. Warm up, then stretch: Not in the reverse order. Cold stretching is bad, but doing some dynamic stretching after jogging is a good idea.

5. Run against traffic: Having cars barreling up behind you is scary, and you lack control. If you must train on the road, run into the flow so that you see oncoming traffic and you make sure they can see you.

6. Have a goal: Running just to run leads to too many excuses not to keep going. Sign up for a race or set some type of goal to keep yourself motivated.

7. Relax: Running with tense muscles makes your job all the more difficult. Relax your shoulders, hands, and face.

8. Minutes, not miles: Searching online for beginner running programs yields mileage charts. Forget them. Run for time first.

9. Build a base: Running for time will let you do this. Get stronger and more confident by building stamina and endurance. Once you have a solid foundation, you can begin charting miles.

10. Listen closely to your body: You'll hurt in the beginning, so know the difference between a little soreness and pain. Do not run through pain, ever.