- Getting Started -

How to begin a running program stick with it

Let's think about the basis of any good training program. The first thing is to get out the door and log some distance. A couple of good words to think of when you are starting are 'rest' and 'walk.' We need rest and walk built in the program to keep the program progressive and gentle. Gentle keeps us motivated; progressive keeps us out the door and improving the distance. The most common error runners make is too much too soon. The result is soreness or injury, which then leads to lack of motivation.

When we stress our muscles and cardiovascular system then give them a day of rest before stressing again we allow them to rebuild and get stronger. Continual stress will only result in a break down. With most beginners, rest is not a problem—getting them to stop resting is the problem.

One of the best ways to get started is through a Running Room clinic, or by following a good program found in Running, Start to Finish. A training group or training buddy will give you the support you need to stick to the program.

Running is safe exercise but people older than 35 or those with any risk factors should consult a medical doctor, particularly if you have any family history of heart disease.

Think time not distance or intensity when starting. Be sure you can pass the talk test while running—if not slow down. Work at getting 25 minutes of running through running for 4 minutes and walking 1 minute. Do these combinations 3 times per week and on Sunday run 25 minutes again with the run 4 minute, walk 1 minute combinations then each week add an additional 5 minutes or 1 walk/run combination. In just 6–7 weeks you can be in a real fat burning zone. Watch how your fitness level improves.

Enjoy the newfound fitness and do not worry at the onset about changing your total nutritional habits. Rather think about drinking 8–10 glasses of water, eating less fats and oils and more complex carbohydrates.

Starting a program means we must learn to be gentle and patient. Many people worked really hard, perhaps 10 years, at getting out of shape, but in as little as 10–12 weeks they can get back in shape. Even if you are overweight and out of shape you can get back in great shape in 3–4 months—not bad for a chance to improve your self esteem, the way you look and feel about yourself, become more proactive in your work and at home, improve your eating habits and your sex life.

Join a group and start training for the MDS Nordion 5K or 10K, or the ING Ottawa Marathon or Half Marathon –join us at the National Capital Race Weekend.



John Stanton - Founder
www.runningroom.com