There are many benefits to starting a running program. Running is relatively inexpensive and can be done almost anywhere. It is a great way to enhance your cardiovascular health and it can be fun.
For the true beginner, someone that has never run for exercise or has not run consistently for over six months, it is best to start by walking. After walking consistently for a few weeks, slowly add to the exercise by walking for more time, later, walking faster, and then alternating walking and jogging. The walk/jog program should be a slow progression that leads to jogging, and finally, running. Everyone has different abilities, and a beginner’s running program should be tailored to address those differences.
First and foremost, every runner must begin by finding the right running shoe. This task may be complicated, since there are several different foot types, body sizes and running styles. There are also millions of running shoes on the market and they are not all created equal. I recommend visiting a specialty running store like Runner’s Edge, Fleet Feet or Universal Sole to get guidance in selecting the right running shoe. Like the running program, the shoe should fit the runner’s needs.
The most common mistake that beginning runners make is doing too much too fast. The beginner has to gradually ease into running. Initially, the focus should not be on speed but rather on consistency. The beginning runner should focus on how to make running a part of their lifestyle. A good starting point is to set a goal of walking, jogging and/or running at least three times a week, on non-consecutive days. Sessions should last a minimum of 20 minutes followed by one day of recovery.
As with any exercise program, it is advisable to talk to your doctor before starting a running program. For running assistance or coaching, contact Campus Recreation at extension 4135 to find out about the NEIU Running Club or set up an appointment with a trainer.