Running for Beginners

Recently I’ve taken up running as a sport. I won’t lie and say that it is a choice that I have made with ease. I have
never particularly liked to run although I’ve been athletic which has required me to run in one way or another. As a teen
I ran track and field, as an amateur boxer I ran to build my endurance, and as a Marine I ran with my platoon, and might
I add, begrudgingly. I aspired to be a bodybuilder; therefore distance running was contrary to good training for me. I
never imagined that I’d be training to run my first marathon at the age of 31, especially since I had never run any further
than 6 miles in my life.

The picture I’ve painted is that of a fit and healthy adult that has been active and athletic her entire life,
however my life took a turn in 2007 when I injured my right shoulder in a motorcycle accident. Falling off of that bike
sent me into a depression and I stopped exercising. I watched my arm, shoulder, chest and back muscles atrophy and as
a result I began packing on fat. By the time I was released from the Marine Corps I was nearly 170lbs. By 2009 I was
wearing a size 16 and I weighed 185lbs. I was severely unhealthy and completely out of shape.

I didn’t jump into running right away, it’s been a process. However, if I can do it, anyone can do it. After losing
50lbs on the HCG diet I felt empowered to begin exercising again. I began cycling and slowly lifting again. It was August
2010 that I took a fall on my road bike and reinjured my shoulder. This time I had to give up lifting for good, but I
decided to change my mindset. Instead of feeling depressed about what I could not do, (lift weights), I felt empowered
by what I could do, (run).

If you can walk, chances are you can run. It simply takes the mindset and the will-power to make it happen. I
want to offer a few training tips for the beginner that may not know how or where to start. In running the most
important aspect is INJURY PREVENTION. I will provide a guide to staying injury free while running.

1. Doctor’s recommendation – It’s always a good idea to check with your physician before beginning an exercise
regimen. In addition to checking for possible heart issues, your doctor’s visit can provide you with a good
starting point as you can request to know your blood pressure, resting heart rate, cholesterol levels, and Body
Mass Index. In addition you can inquire about Body Fat Percentage; however you may need to see a personal
trainer to determine your body composition.
2. The Right Gear – Proper shoes and socks are an absolute MUST when starting a running program. Running shoes
are designed for forward movement and protect your feet, ankles, shins and calves from unnecessary injury. A
good idea is to visit a local running store and allow them to determine your gait and prescribe a shoe to suit your
running style. Your running store can also recommend cotton-free socks that will aid in blister prevention.
3. Training Smart – Take it slow! Don’t hit the ground running if you have not run in years. You’re surely asking for
an injury. Start off with brisk walks around your neighborhood first and gradually incorporate running into your
regimen. There are fabulous couch to 5K programs on the internet to help you determine the right step-by-step
training program for you. My suggestion is that your first two weeks should be conditioning weeks where you
refrain from running even if you feel that you can. Your body will thank you in the long run.
4. Form FIRST – Running like any other sport requires good technique and form, don’t worry about pace and
distance, focus on form. When running your arms should not be tight and clinched next to your body. Instead
your arms should be loose and shoulders should be relaxed. The more effort you put into your upper body, the
more energy you expend. Allow your legs to do all the work. Control your breathing and consciously take in and
let out oxygen in a steady manner. Be careful of your stride, choppy steps could cause unnecessary jarring of the
hips and knees. Find a comfortable stride and “settle into it”.

© 2011 Candace E. Hardnett

 5. Warm-up/Cool down – Never STRETCH a cold muscle! When preparing for a run, warm your muscles first by
taking a brisk walk and then stretch. Once your run is complete don’t neglect a cool down. Slow your pace and
lower your heart rate, then stretch.
6. Track your progress – With modern technology you can most likely find a cardio tracker, or run tracker on your
phone. There are also watches, shoe sensors, and external devises that can do the same thing. If you prefer not
to use technology you can track your progress in a journal at home. A good cardio tracker will monitor your
calories burned, pace, distance, and time. You may also opt to monitor your heart rate as well.
7. Set goals – Once you have started tracking your runs make it a point to increase your intensity every time. Run
faster, Run further, or Run longer. Set a goal and exceed it! Then set another goal. A good idea may be to count
mailboxes or light poles and use them as markers when you run. Try to reach your destination faster than you
did the last time. If you can’t go faster, then go further. This will keep your workouts fun and exciting.
8. Fuel your body – Your body is a vehicle and just like a car you have to fuel it properly in order for it to run. Just
like you don’t put propane in your gas tank, you should be careful of what you put in your body. A runner needs
carbohydrates for energy. Eat plenty of fresh veggies and whole grains. Oatmeal is a great source of energy to
fuel a run and/or aid in recovery. Also, drink PLENTY of WATER! In order to avoid muscle cramps, exhaustion,
stroke, or death, you must remain hydrated.
9. Run safe – When road running be mindful of your position as it relates to traffic. If you are not on a sidewalk
always run facing traffic. Do not run along with the flow of traffic, always run against it. If your back is turned to
oncoming vehicles you may be hit from behind. Motorists do not look for runners and that means that you have
to stay alert for them at all times. It’s better to have to dodge an oncoming car than to have that car run you
over and you never saw it coming. If you are running at dusk, early morning, rain or night, wear reflective
material such as a belt, vest, shoes, or wrist band, etc… (Available at your local running store.)

These are some of the things that I remember when I set out to run. My training regimen calls for four runs per
weak, two cardio sessions in the gym, and one rest day. Find a good training regimen that works for you and stick to
it. There’s nothing to it, but to do it! Even when you don’t feel like it, get out there and do something. Just keep
moving. When I started a few months ago I could barely finish a half mile run around the block. Sunday I completed
a 6 mile run with energy to spare. I’m not running marathons yet, but I’m a whole lot closer than I was a year ago
when I decided that it was time to make a change. If I can do it, so can you.

© 2011 Candace E. Hardnett