Starting a Running Program
 
You have been walking or using the elliptical on a regular basis and you are ready to move to running.  Good for you!  Running can provide you with many health benefits, when done properly.  Without the proper preparations, it can be discouraging and cause pain or injury.  This article will provide you with the knowledge and plan to incorporate running into your fitness program in a safe and healthy manner.

Before You Run, Walk
If you are sedentary or have been minimally active, your first move should be to your physician for a check up.  Running produces a great amount of stress on your entire body as it increases your fitness level.  While most doctors would enthusiastically support your decision to improve your health, it is important that your doctor determines that you are healthy enough to handle this stress.  They may suggest that you start with walking.  A good beginning would be 20 minutes 3 to 4 times per week, then gradually increase your walking time to 30 minutes.  Once this becomes comfortable,  you are ready to incorporate running to your exercise program.

If the Shoe Fits
After you have developed a baseline of physical activity, your next trip should be to the store for running shoes.  It is critically important to a successful running plan that you have the proper footwear. As your foot hits the ground, there is a tremendous amount of force generated.  A large amount of this force is absorbed by your shoes and the rest is dispersed through your feet and legs.  If your shoes do not properly absorb this force or do not allow you to pronate, roll off of your toes, correctly, this will lead to injury.  The most common injures due to inappropriate shoes are shin splints, knee injuries, and more seriously, stress fractures.  At the very least, improperly fitting shoes could lead to some nasty blisters!  In any case, these injuries are preventable with the right running shoes.

There are many types of sneakers available, so it is important that you get a pair specific for your activity, in this case running.  More over, they need to be the right shoe for you.  Within the running shoe category, there are models designed specifically for different foot structures, such as arch height and foot width, and pronation patterns- over or under pronation.  For your first pair, you should go to a store that specializes in running gear.  In my area, Wilmington, Delaware, I recommend Delaware Running Company.  The people in there are extremely knowledgeable because they are runners and coaches.  They have a large selection and can suggest a shoe for you.  When you go for your shoes, be sure you try on shoes at the end of the day, when your feet are at their largest.  Also, wear the socks that you plan to run in to ensure a proper fit.  As far as socks go, ones that wick moisture will help reduce the chance of developing blisters.  This may seem like a lot of work, but it is worth the time up front and will make your running more comfortable.

Ready, Set…
You are almost ready for your first run.  Where you are going to run is another thing to consider.  Whenever possible, run on clear, smooth surfaces and try to run on a more resilient surface- asphalt is softer than concrete, dirt or rubberized track are even softer.  Note the natural crown or sloping of the surface of the course.  If there is flatter side, chose that side of the path.  This will allow you to distribute the pressure evenly to both sides of your legs and hips.  If you run on a track, change directions every couple of laps, if possible.  The foot closest to the infield absorbs the most force when running in the turns.  By changing directions, you give the inside foot a break.
       
Before you take your first jaunt, here are some things to think about in terms of your form.  You should hold your arms comfortably at your sides, at a 90o angle, keeping your shoulders and hands relaxed.  When your foot hits the ground,  strike with your heels, then roll to the ball of the foot, pushing off from the toes.

…Run
Now that you have the right shoes and you have picked your course, you are ready for your first jaunt.  Start your work out with a 5 minute warm up of either walking or very easy jog, followed by a couple of minutes of easy stretching.  (For more detailed information on the benefits of stretching, see the Stretching article from October).   Once you have warmed up, you can start the following work out:  walk for 2 minutes, run for 1 minute for 30 minutes total.  For the first week, alternate walking and running at this frequency for 30 minutes, three days a week with a day of rest in between.  Each subsequent week, progressively increase the duration of the running segment, but keeping a rest day in between each running day.  For a variety of training programs, go to runnersworld.com and select the Smartcoach page.  Do not rush- gradually increasing your work out intensity by adding more running is safer making it less likely for you to get injured.

After the Run
After you complete the walk/run segment of your work out, cool down by walking or jogging easily for 5 minutes, then stretch gently to help your muscles to cool down gradually with out tightening.  Replenish your fluids with in 30 minutes of stopping your exercise.  It is a good idea to include a sports drink in your post-run refuel.  These usually contain electrolytes that were lost during sweating. 

Tips for Keeping with It
The hardest step is the first step out the door.  One way to help you stick with it, is to find a running partner or group.  The peer pressure will be hard to ignore when you want to skip a work out.  Next, you should keep a journal or diary of your work outs, including the miles, duration, and how your felt.  Seeing the progress you have made will be motivation to keep you heading out the door.  It will also help you keep track of the mileage on your shoes.  Running shoes lose most their ability to absorb shock after 250-500 miles.  For those who think you are too busy to run, schedule your work out just as you would a doctor’s appointment or business meeting.  After all, the fitness you gain should keep you out of the doctor’s office.

Because you are using your muscles more, you may experience muscle soreness. The days of rest in between your running days should be enough to allow your muscles to recover.  If you experience severe pain or swelling, take a couple of days off.  If the pain persists, see your doctor.

Not only will running improve your physical health, it will also improve your mental health.  Running can relieve stress and allow you to think more clearly.  It can also improve your self esteem.  Additionally, you will realize the tremendous health benefits with as little as 2 miles of non-stop running, 3 to 4 times per week.  This is enough to lose or maintain weight, improve cholesterol, blood pressure, insulin response.  The bottom line is running can make you healthier and happier.

References:
American Academy of Orthopaedic Surgeons
Runner’s World
American Council on Exercise