If you want to start running, and have been completely sedentary for a long time, get a physical, and start by walking a bunch. Then, add short intervals of runs, like run a block, walk a block (or street lights, or fire hydrants, etc). Gradually, over a period of weeks, work to eliminate the walking breaks in between. Always start with a significant warmup walk and cool down with a comparable walk. As fit as I am today, that was the biggest problem I had to overcome: inadequate warmup.
Oh, good running shoes, fitted by a running store (like Ready, Set, Run in Stroudsburg) are more than important once you start running. They only last about 6 months or 500 miles, even though they look fine. (I burn a pair about every 10 weeks … drives my wife crazy how many shoes I throw away!) Usually, I can tell the shoes are bad when something starts hurting, like a knee or tendon, and I get a new pair and within days the pain is vanquished.
On the knees & joints: run with minimal bounce and take glucosamine supplements – it really works – at our age, we need it – but it takes about 2 months to rebuild the joint tissue (or whatever it does… I just know it takes a couple months).
Finally, be very careful about weight GAIN once you start. There’s a tendency (driven by increased appetite) to rationalize eating more, since it’s been “earned”. Truth is, you burn about 100 – 140 calories per mile depending on your weight, not the speed you go. That’s a can of soda, half a candy bar, a couple of Oreos, or a beer. Watch the calories for a few months and you’ll get the weight under control. That makes it easier to go faster, covering more miles, burning more calories, allowing you to eat more of the stuff you want to eat. I run for cookies and ice cream.
Special notes for outdoor training
Make it a habit to face traffic, and NEVER run with your back to oncoming traffic. When you cross intersections, make eye contact with drivers turning onto or crossing your path. ALWAYS assume the driver does not see (or care) about you. While most are supportive, only one careless or preoccupied driver can really squash your training in an instant.
Carry identification – your driver’s license is a good one, but it doesn’t have any emergency contact information. www.RoadID.com has many commercially made ID (and other safety) suggestions. You can make a suitable one yourself with some paper and a small zip lock bag or laminate a card with clear packing tape. At the minimum, include your name, any meds you require, blood type, and emergency contact information.
If you run in the darkness, get some lights (headband, front and back) and reflective gear.
Progress
“If you can measure it, you can improve it.” Keep a log of your activity; it’ll be an invaluable motivating tool in the future. At the minimum, record the date, distance and time covered and comments of your choosing.
Set a goal to complete a 5k race, at least two months into the future. www.Active.com is a good place to find local events. Once you register, tell others… it’ll keep you accountable and maybe they’ll do it with you.
TRACKING #1-778048