The Beginning Runner

New to running?  Trying to get started or just returning from a nice little vacation from it?  With information running rampant and in abundance it is often times hard to know exactly what you should or should not be doing.  This is an attempt to help out the beginning runner with a few basic tips.

Shoes:  Unless you were blessed with high arches that hold you should almost automatically assume that you need a "support" shoe.  Something that offers you extra arch support for doing all your distance running.  This will allow your arch to help maintain its form and is a preventative measure for plantar fasciitis and shin splints.  Going to any running shoe specific store should suffice as the employees there should be able to guide you to the correct shoe.

Running Style:  As noted in the article below there is no perfect running style for everybody.  For the recreational runner your body will in essence choose the running style that suits it best.  The body is lazy in the regard that it will find the most efficient way to complete whatever task it is required too on it's own.  If your running style does not cause you pain then it's most likely safe.

More information on Running Progression and Recovery after the "Read More"





Running Progression: It seems like common sense to ease into a running progression but the excitement and enthusiasm to start often takes over and people go to hard, to fast, to soon and it leads to eventually giving up on running.  Start slow and build.  If you've never run before, start at 10 minutes a day (or every other) and the next week jump to 13-15 minutes and progress gradually.  Googling running progressions will give you all types of examples for training for a 5K to a marathon.


Recovery:  Soreness is bound to occur when getting back into running.  Don't let it stop you from continuing on your progression.  Studies have shown that doing some physical activity while being sore can actually help reduce the soreness experienced from prior workouts. A diet rich in healthy foods can also help with recovery and dealing with any soreness along with supplementation of fish oil (omega-3) and antioxidants (vitamin C, vitamin E).

Good luck on your adventure back to running.  Contact me with any further questions or concerns.

New York Times Article: For Beginning Runners, Advice Can Be a Hurdle by Gina Kolata