Getting Started In Running

Ideally you would read this guide before you've even attempted your first training run, but I'm sure for most of you that will not be the case!

Below I outline the most important things you need to do when you decide to take up running.

Get expert advice on running shoes
Your running shoes need to have the right amount of support and cushioning for your running style. To find out what shoes you need, visit a local specialist running shop where your running style can be properly evaluated usually with treadmill or pressure plate analysis. Getting the right shoes is the most important thing you need to do when you start running. Doing even a few runs in worn out or the incorrect shoes can lead to an injury.

Have a goal and make a plan
People run for different reasons, to get fit, to lose weight, to run a local 5K race, to run a marathon. Whatever your goal is, ensure it conforms to the principle of SMART goal setting.

Specific
Measurable
Achievable
Realistic
Timed

Most people have goals that are too vague. 'To lose weight', is too vague. 'To lose 4kg by 1st March' is a better goal. You have a date that you want to achieve it by, and you will know if you have achieved it or not by your weight on that date.

Once you have your goal, write it down and create your plan to get you there.

For example, if your goal is to be able to run continuously for 20 minutes in one month's time and you can currently walk for 20 minutes, decide what steps you need to go through to get you to your goal. You need to decide what days and what time of day you have available to exercise, taking into account your current work, family, social and other commitments and then you need to construct a progressive plan to get you to that 20 minutes of running.

Be realistic
If you have created a SMART goal then it should be realistic, but it is all too easy to get carried away and set your sights to high when starting out. If you are not a regular exerciser, training to complete a marathon in 6 months time is possible but it will require a considerable change in attitude, possibly a high level of lifestyle disruption and carries a high injury risk.

Spending the first 6 months training for a shorter race such as a 10k and then another 6 months training for the marathon, if you completed the 10k training OK, is a more realistic plan.

Evaluate your diet
Very few people have very good diets. Many think they eat well, but on evaluation are likely to be missing vital nutrients on a daily basis.

Anyone exercising on a regular basis needs to have a good diet that will provide their body with the fuel it needs to perform exercise and recover well. Now is the time to take a good hard look at what you eat and make any improvements necessary. Your meals should be based around good quality lean protein such as chicken, fish or vegetarian alternatives, with plenty of vegetables and some wholegrain carbohydrates. Snack on fresh fruits, dried fruits and nuts. Refined carbohydrates and sugary foods should not form the basis of your diet. However, they are fine as an occasional treat and also after heavy training sessions to replenish depleted glycogen stores.

Many foods, even the 'fresh' fruit and vegetables at your local supermarket are likely to be lacking in vitamins and minerals due to modern food transportation, storage and production practices. The only real way to ensure your body gets all the right nutrients is to eat a healthy diet and take good quality supplements.

Have a support network

Running can be a lonely sport. It's vital, especially when starting out that you have supportive family and friends, who understand what you are aiming to do and why and who will be there to support when the going gets a little tough and also to share in your joy as your cross the finish line.

Even better, get a friend or family member to join you on your quest or even join a local running club. Having someone to run with is likely to increase your motivation and help you stick to your plan.

Enjoy your running

If you find that you are not enjoying your runs, you need to find out why. You may just need to vary your training slightly, running a different route, adding some speed work or varying the length of runs might make the difference. Of course, if you discover you really just hate running, then you need to look for an alternative exercise altogether!

Helen writes on all aspects of running, fitness and nutrition. Visit http://www.run-resource.blogspot.com to learn more

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