Run Forest Run! How To Go From Couch Potato Zero to Local Running Hero!

"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." -John Bingham

'I wish I could run like you'

'I want to run a 5k'

'I want to run a marathon'

These are all comments I've heard recently from people who've been following my blog or even just friends who decided they want to become a runner, or lose a few pounds.

After being accosted in a church hallway by a skinny miles reader about how to become a runner, I figured I better get something posted.

When I first started running, I had no experience. I didn't take the two minutes it would have taken for a google search on the subject, which would have been incredibly helpful to me. I just figured as long as I was wearing sneakers and willing to try, I was good to go. I must have looked like a real goofball huffing and puffing down the sidewalk in jeans, a cotton T-shirt and worn out basketball sneakers in the 80 degree heat. Talk about naive! I know it sounds stupid, but the first time I ran in a pair of shorts, a sleeveless shirt and new shoes I couldn't believe how much easier running seemed! DUH!!!

Luckily, it worked out for me in the long run, but it certainly was not the smart way to go about it. Hopefully I can help new runners or people who may be coming back from a long break acclimate smoothly with minimal discomfort, minimal chance for injury, and maximum fun!

Here are some tips to help you get started!

1. Have A Goal. It's amazing to me how many people just jump in headfirst with no clear goal in mind. If you just want to run to run, that's fine, but at least be clear on why you're doing it. So many people give up after a week or two because they don't have any greater purpose for their training. If you need a goal, sign up for a 5k. There are dozens of races to do, and most support a good cause of some sort. If your goal is a marathon, you should definitely break that goal into smaller pieces. If you've never run three miles and you start out by saying 'I want to do a marathon', you might be biting off more than you can chew. Break your large goals into smaller pieces.
2. Buy Good Running Shoes! Your feet, legs, knees, etc. are going to take a beating, especially in the early stages of your running program. It takes time to acclimate to running and it pays to start with a good foundation on your feet. Don't skimp! Good shoes are pricey, but well worth the bucks. Getting injured sucks, and your shoes are your first line of defense against that. I prefer Asics 2160's, but running shoes are a very personal thing. Experiment. Read the reviews from Runner's World--research! I also recommend you go to your local running store for you first pair. The staff will usually be very knowledgeable and can look at your stride and gait and pick the correct shoes for you. Be sure and ask questions, find out which type of support you need if any, and remember this information. It's good to know. 
3. Get Good Gear! If you're going to be running outdoors (and I recommend that you do!) you'll need some basic running gear. The bare minimum I recommend is a few pairs of running socks (yes, there's a difference, yes they're expensive, yes, they're worth it!), a pair of compression shorts for your under layer, a tech running shirt and a watch. You can pick up a pair of compression shorts at Walmart for $10. The tech shirts you can often find at Kohls for a similar amount. Tech shirts, and running socks wick sweat away from your body and help you stay comfy while you run. Priceless! Obviously if you're starting in cold weather, there is a lot more stuff you'll need. Hats, Gloves, Layers, Layers, Layers. Runners world makes a great web tool to help you HERE.
4. Use a Couch to 5K program. This is the meat and potatoes of my recommendations. If you are a newbie runner or haven't put down more than a mile in months, this is the way to go. This program will ease you into running slowly and surely. This is the best way to avoid injury, build up your endurance, and maximize enjoyment! Most plans have you run/workout three days a week over a period of several weeks, working you from a brisk walk up to a healthy three miler. One of our contributing authors, Scott Nichols is chronicling his Couch to 5k experience, so you should be able to read what it's like from a regular non-runner's perspective. Start here to read Scott's post on his progress. There are lots of Couch to 5k programs out there, most are similar. The one at Cool Running is my personal favorite. Check it out! If anyone of you has done the Couch to 5k and would be willing to share your journey with us, we'd love to hear from you. I would like to provide success stories for newbies to read so please, send them my way! 
5. SLOW DOWN!  Time and time again, I hear someone say they hate running.  It's too painful.  It's too hard.  This is probably the number one reason why people quit running.  What this tells me is that person is trying to run way too fast.  If you go slow enough, and don't break your running stride, you can run so much farther than you think you can.  If you ever feel like quitting, don't.  Just slow down.  Don't worry how far you are running at first.  Get yourself running for a long stretch of time non-stop (at least 30 minutes).  Funny thing happens in the meantime though--you'll get faster without even trying.
6. Read an Inspiring Book or Two. Sometimes we need a little more motivation. A couple years back I read a book that literally changed my life, and convinced me to give running a try. I was never able to run more than a few minutes without having shin pain in my younger days. This book convinced me to try a different running form. To my amazement, for the first time in my life I was able to run till I ran out of breath, not till I couldn't take the pain anymore. The book is Christopher McDougals "Born to Run", and it is very informative, as well as very entertaining and inspiring.  I also recommend "ChiRunning" to beginners. It's really a method of running, designed to help you run injury free. It may not be for everyone, but there is a lot of really good information in there for new runners.  If you are looking for something a little more motivational, John Bingham's "The Courage to Start:  A Guide to Running for your Life" might be just what you are looking for.

These tips are a great starting point for the beginning runner. For those of you who may feel that you are not ready for running due to obesity, there is still hope for you! Here is a program designed to help you acclimate your body to being on your feet till you're ready to tackle a bigger challenge:
http://www.beginnertriathlete.com/Programs/conservative_program.htm

I hope if you're reading this you are considering the possibility of becoming a runner. I never thought I would be able to run a half mile, let alone a half marathon! But you might be surprised at what you can accomplish if you put your mind to it. So get going! What are you waiting for? You can do it! You too can proudly wear that label, 'RUNNER'.

"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." -John Bingham