Starting a Running Program

Running can be pretty simple. On the surface, there is only one main rule. Go out and run!! Doesn’t sound too hard does it? In fact, the hardest part of running is taking that first step. For me, once that first step is over with, the next 5-10 miles is a breeze.

Once you get in a good habit of running, there are other considerations to make. You may first want to ask yourself “Do I know how to run?” This question goes further than just putting one foot in front of the other quickly. As with many other things in your life, you will need to make a plan. The running plan will allow you to structure your running in a way that will keep you motivated and injury free.

I have seen too many people take up running and in the first week, they go out and run 15-20 miles after years of not running. They tell me that they feel great and I am really happy for them……. However, when it comes to week 2, they are no where to be seen.

What has happened to them?

The answer is really simple, they did too much too fast.

There are physiological considerations when putting together a running plan. If you are one who hasn’t taken a step in a while, then you want to progress through your running in a way that will not leave your body in shock.

So how do you get into a good running program?

There are many opportunities out there that will help you. The rule that I follow is not to increase my mileage by 10% from the week before. I also will build my mileage for three weeks while not increasing on the fourth week.

A good and patient progression will look like this:

Week 1: 20 Miles

Week 2: 22 Miles

Week 3: 25 Miles

Week 4: 25 Miles

Week 5: 27.5 Miles

Week 6: 30 Miles

Week 7: 33 Miles

Week 8: 33 Miles

This is a VERY safe program that will keep you injury free. This program will not put your body into shock and make you feel tired. The hardest part about this program is holding yourself back.

You will start to feel really good right away and want to say to yourself that I can push it a little further today and be alright. You actually want to resist this at first. That is what the program is for, to guide you through your running and insure that you will do what is right.

So how will you know how many miles you have gone?

First, you will need to keep a log of your mileage. You can do this in a notebook, find an online running log, use an excel sheet, or some way that works best for you. The most important part is making sure that you keep it updated. I can look back and tell you exactly what I ran on this date 1, 2, or 3 years ago. This information can tell me a lot and sometimes it is nice just to look back.

Second, how will you know what mileage you ran today? You have a couple of options here.

• I have a Garmin GPS watch that I use on unfamiliar routes. This is great but costly. It keeps me honest and lets me know at any time how fast and long I have gone.
• You can drive it – I know, not the best option.
• Google Earth – You can use this free application. To do so, find your location, then click on Tools > Ruler. It has two options (Line and Path). If you use the path, you can map where you went. While this is not 100% accurate, it will still give you a pretty good idea of how far you went.
• MapMyRun.com – This site gives you some really nice options as well as an online running log.

Here are a couple of links that that can provide more information on beginning a running program.

• Beginner 5K Plan
• Run Your First 5K
• Local Training Advice

I think it would be best to say that if it has been a LONG LONG time, then see a doctor to make sure that your body can handle the new physical exertion that you are about ready to put on your body! If you don’t want to do that, then go out there, run and walk some, and if it hurts, I mean painfully hurts, then stop. If you have some aches, then that is natural.

Now GO OUT AND RUN!!!